Weider 831.153990 user manual Cooling Down, Staying Motivated, Muscle Chart

Page 21

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. The chart on pages 22 and 23 of this manual can be pho- tocopied and used to schedule and record your work- outs. List the date, the exercises performed, the resist- ance used, and the numbers of sets and repetitions completed. Record your weight and key body meas- urements at the end of every month. Remember, the key to achieving the greatest results is to make exer- cise a regular and enjoyable part of your everyday life.

O

A P

L

B Q

C R

D S

E T

FM U

G N

H V

I W

J X K

MUSCLE CHART

A.Sternomastoid (neck)

B.Pectoralis Major (chest)

C.Biceps (front of arm)

D.Obliques (waist)

E.Brachioradials (forearm)

F.Hip Flexors (upper thigh)

G.Abductor (outer thigh)

H.Quadriceps (front of thigh)

I.Sartorius (front of thigh)

J.Tibialis Anterior (front of calf)

K.Soleus (front of calf)

L.Anterior Deltoid (shoulder)

M.Rectus Abdominus (stomach)

N.Adductor (inner thigh)

O.Trapezius (upper back)

P.Rhomboideus (upper back)

Q.Posterior Deltoid (shoulder)

R.Triceps (back of arm)

S.Latissimus Dorsi (mid back)

T.Spinae Erectors (lower back)

U.Gluteus Medius (hip)

V.Gluteus Maximus (buttocks)

W.Hamstring (back of leg)

X.Gastrocnemius (back of calf)

21

Image 21
Contents Model No Serial No Visit our website atTable of Contents Keep hands and fingers clear of this area Important Precautions Before YOU Begin Assembled DimensionsAssembly Make Things Easier for YourselfAttach the other Wheel 21 to the Base 1 in the same manner Page Connector should slide easily into the sock Nylon Jamnut 78. Do not tighten the Jamnut YetTighten the 1/2 Nylon Jamnut Page Do not tighten the Locknut yet Bolt yet Tighten the Bolt yet108 Repeat this step with the Leg Lever Pulley is above the Leg Lever CableUpper Cable Adjustment Adjustments Adjusting the SeatAttaching the High Pulleys Attaching the Accessories Adjusting the ResistanceAttaching the LEG Lever Adjusting the Backrest Storing the Resistance SystemPlugging in the Resistance System Upper Cable B Cable DiagramCleaning the BAR Guides TroubleshootingExercise Guidelines Muscle Chart Cooling DownStaying Motivated Date Exercise Weight Sets RepsAerobic Exercise Thursday Aerobic Exercise DateMonday Part Identification Chart Qty Description Part LIST-Model No831.153990 Sears, Roebuck and Co., Dept 817WA, Hoffman Estates, IL Full ONE-YEAR Warranty