Weider WESY5773.0 user manual Cooling Down, Staying Motivated, Muscle Chart

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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 page 19 of this manual can be photocopied and used to schedule and record your workouts. List the date, the exercises performed, the resistance used, and the numbers of sets and repetitions com- pleted. Record your weight and key body measure- ments 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

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.Rectus Abdominus (stomach)

M.Adductor (inner thigh)

N.Trapezius (upper back)

O.Rhomboideus (upper back)

P.Deltoid (shoulder)

Q.Triceps (back of arm)

R.Latissimus Dorsi (mid back)

S.Spinae Erectors (lower back)

T.Gluteus Medius (hip)

U.Gluteus Maximus (buttocks)

V.Hamstring (back of leg)

W.Gastrocnemius (back of calf)

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B P

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F L T

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Contents Call TOLL-FREE QUESTIONS?Model No. WESY5773.0 Serial No Mon.-Fri., 6 a.m.-6 p.m. MSTTable of Contents Important Precautions Assembled Dimensions Before YOU BeginAssembly Make Things Easier for YourselfPage Page Page Page Locate the Long Cable 80. Insert one end Edge of the Pulley Guard is on the side shownFlat edge of the Pulley Guard is on the side Shown Arm 22. Be sure the Cable is on the indicatedSide of the welded rod in the Swivel Arm Page Adjustments Adjusting the SeatAttaching the High Pulleys and LEG Lever Attaching the Accessories Adjusting the ResistanceAdjusting the Backrest Storing the Resistance SystemMake sure the rings are pushed against the Tray Cable DiagramUsing the Removable Resistance Bars Long CableExercise Guidelines Muscle Chart Cooling DownStaying Motivated Aerobic Exercise DateExercise Resistance Sets Reps Thursday Aerobic Exercise DatePart Identification Chart X 12mm Flat M10 x 65mm Button Head Screw Part LIST-Model No. WESY5773.0 Qty DescriptionR1005A Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT