Weider 831.15607.1 user manual Cooling Down

Page 11

Rest for a short period of time after each set. The ideal resting periods are:

• Rest for three minutes after each set for a muscle building workout.

• Rest for one minute after each set for a toning work- out.

• Rest for 30 seconds after each set for a weight loss workout.

Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise.

COOLING DOWN

End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move

slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is an effective way to increase flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. List the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. Remember, the key to achiev- ing the greatest results is to make exercise a regular and enjoyable part of your everyday life.

 

 

O

MUSCLE CHART

A

 

A.

Sternomastoid (neck)

 

P

B.

Pectoralis Major (chest)

B

L

Q

C.

Biceps (front of arm)

D.

Obliques (waist)

C

 

R

E.

Brachioradials (forearm)

 

F.

Hip Flexors (upper thigh)

D

 

S

G.

Abductor (outer thigh)

 

H.

Quadriceps (front of thigh)

E

 

T

I.

Sartorius (front of thigh)

 

J.

Tibialis Anterior (front of calf)

F

M

U

K.

Soleus (front of calf)

L.

Anterior Deltoid (shoulder)

G

N

 

M.

Rectus Abdominus (stomach)

H

 

V

N.

Adductor (inner thigh)

 

O.

Trapezius (upper back)

I

 

W

P.

Rhomboideus (upper back)

 

Q.

Posterior Deltoid (shoulder)

J

 

X

R.

Triceps (back of arm)

 

S.

Latissimus Dorsi (mid back)

K

 

 

T.

Spinae Erectors (lower back)

 

 

U.

Gluteus Medius (hip)

 

 

 

V.

Gluteus Maximus (buttocks)

 

 

 

W.

Hamstring (back of leg)

 

 

 

X.

Gastrocnemius (back of calf)

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Contents Sears, Roebuck and Co., Hoffman Estates, IL Model No Serial NoTable of Contents Important Precautions Before YOU Begin Assembled DimensionsMake Things Easier for Yourself AssemblyRepeat this step with the other Upright 19mm Screw 5 used in steps Repeat this step with the other Weight RestMake sure that the Weight Rests are at Same height Tighten the M10 Nylon Locknuts 31 and M10Name Than 50 pounds on the Leg Lever AdjustmentsWeight Rests 15 at the same height Toning Weight LossExercise Guidelines Four Basic Types of Workouts Muscle BuildingCooling Down Page Qty Description Part LIST-Model NoPart Identification Chart R1005A Sears, Roebuck and Co., Dept WA, Hoffman Estates, IL Full 90-DAY Warranty

831.15607.1 specifications

The Weider 831.15607.1 is a versatile home gym designed to provide a comprehensive workout experience. It is engineered with the intention of catering to fitness enthusiasts at various levels, from beginners to more experienced users. The main features of the Weider 831.15607.1 focus on strength training, enabling users to target different muscle groups and achieve their fitness goals conveniently at home.

One of the standout features of the Weider 831.15607.1 is its multi-functionality. The machine is equipped with several components that allow for a wide range of exercises, including chest presses, shoulder presses, leg extensions, and seated rows. This wide array of exercises makes it an ideal choice for full-body workouts, promoting muscle development and overall fitness.

The machine includes a weight stack system that offers adjustable resistance levels, allowing users to incrementally increase their strength training load. This adaptability is crucial for users who wish to progressively challenge themselves over time. With safety and stability in mind, the Weider 831.15607.1 is built with a sturdy frame to withstand rigorous workouts, ensuring users can exercise confidently without the risk of equipment failure.

In terms of technology, the Weider 831.15607.1 features an ergonomic design that not only ensures comfort during workouts but also maximizes efficiency. The padded seating and backrest support the body during exercises, reducing strain and promoting proper form. Additionally, the intuitive layout allows for easy transitions between different exercise modalities, making it suitable for circuit training or multi-exercise sessions.

The Weider brand is synonymous with quality, and the 831.15607.1 upholds this reputation. Constructed with durable materials, the machine promises longevity even with regular use. As a compact home gym solution, it is designed to fit easily into various home spaces without occupying excessive room, making it accessible and convenient for all users.

In summary, the Weider 831.15607.1 is an exceptional home gym that combines notable features, adaptable resistance, ergonomic design, and durable construction. Whether you're aiming to build strength, tone muscles, or improve overall fitness, the Weider 831.15607.1 serves as an efficient and versatile fitness solution for your home workout needs.
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