Cooling Down, Staying Motivated, Muscle Chart

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

¥Rest three minutes after each set for a muscle build- ing workout

¥Rest one minute after each set for a toning workout

¥Rest 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 very effective for increasing flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. List the date, the exercises performed, the weight plus the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month.

Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life.

MUSCLE CHART

Trapezius
Deltoid	Pectoralis
Deltoid	Major
	Major
Biceps	Rectus	Trapezius
	Rectus
	Abdominus
	Abdominus	Deltoid
	Obliques	Deltoid
Brachioradials	Obliques	Rhomboideus
		Rhomboideus
Abductor		Triceps
		Latissimus Dorsi
Hip Flexors		Spinae Erectors
		Spinae Erectors
Quadriceps	Gluteus	Brachioradials
Quadriceps	Medius	Brachioradials
Adductor		Gluteus
		Gluteus
Soleus		Maximus
Soleus		Abductors
		Abductors
		Hamstring
		Gastrocnemius

WEBE14100 specifications

The Weider WEBE14100 is a versatile and robust exercise machine designed to cater to a variety of fitness needs, specifically aimed at home gym enthusiasts and those seeking to enhance their strength training routines. This machine is highly regarded for its user-friendly design and effective workout capabilities, making it a popular choice among fitness beginners and experienced users alike.

One of the standout features of the Weider WEBE14100 is its compact size, which makes it suitable for various home environments, even in limited spaces. Despite its smaller footprint, the machine does not compromise on performance, providing users with a complete workout experience. It integrates various strength training exercises that target all major muscle groups, including the chest, back, arms, and legs.

The WEBE14100 includes a cable and pulley system that allows for a wide range of movements and adjustable resistance levels. This adjustability ensures that users of different fitness levels can find the right intensity for their workout. The machine supports a weight stack, which can be easily modified to increase or decrease resistance, making it perfect for progressive training.

In terms of technology, the Weider WEBE14100 is designed with user convenience in mind. It features ergonomic handles that promote proper grip and reduce the risk of injury during workouts. Additionally, the easy-to-follow instruction guide helps users familiarize themselves with the machine’s features quickly, ensuring that they can maximize their workout efficiency.

Another notable characteristic is the padded seat and backrest, which provide comfort during extended training sessions. This ensures users can focus on their exercise routines without discomfort, which is essential for maintaining motivation and consistency in workouts.

Overall, the Weider WEBE14100 stands out for its combination of versatility, compact design, and comfortable features, making it an excellent investment for anyone looking to achieve their fitness goals from the comfort of their home. With its effective range of exercises and adjustable resistance options, the WEBE14100 is a valuable addition to any home gym setup, allowing users to build strength and improve their overall fitness levels safely and conveniently.