Weider WESY7974.O user manual Cooling Down, Staying Motivated

Page 24

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 !0 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 25 and 26 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.

 

 

MUSCLE CHART

 

 

 

 

 

A.

Sternomastoid

 

(neck)

 

 

B.

Pectoralis

Major

(chest)

L

 

C.

Biceps

(front

of arm)

 

 

D.

Obliques

(waist)

 

 

 

E.

Brachioradials

 

(forearm)

 

 

R

Hip Flexors

(upper thigh)

D

S

G.

Abductor

(outerthigh)

H.

Quadriceps

(front of thigh)

 

 

 

 

T

I.

Sartorius

(front

of thigh)

 

J. Tibialis Anterior (front of calf)

 

 

 

 

K.

Soleus

(front

of calf)

 

 

L.

Anterior

Deltoid

(shoulder)

 

 

M.

RectusAbdominus

(stomach)

 

 

N.

Adductor

(inner

thigh)

 

 

O.

Trapezius

(upper

back)

 

 

R

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)

24

Image 24
Contents Service Department Directly QUESTIONS?Model No. WESY7974.O Serial No Mon.-Fri., 6 a.m.-6 p.m. MSTTable of Contents Hands Clear of area Important Precautions Before YOU Begin Assembly 129 Page Make sure you do not pinch the Upper Wire Repeat this step with the other Squat Arm Page Page Page Page Page Adjustments Attaching the High PulleysAttaching the LEG Lever Attaching the Accessories Attaching the Curl PADAttaching the Curl BAR Adjusting the Squat ARM Adjusting the BackrestRACHING the Squat Station Adjusting the Seat Storing the Resistance SystemFeatures of the Console Plugging in the Resistance SystemManual Operation Perform the exercise Unplug the transformerProgram Operation Row for five minutes to warm upTroubleshooting Recalibrating the ConsoleTightening the Rope Exercise Guidelines Cooling Down Staying MotivatedExercise Weight Sets Reps Aerobic Exercise Aerobic Exercise Weight Sets RepsMonday DateTuesday Page Part Identification CHART--Model No. WESY7974.0 Part LIST--Model No. WESY7974.0 R1005A Qty DescriptionKeyNo. Qty Description Qty@38 Exploded Drawing B--Model No. WESY7974.0 R1005A Exploded Drawing C--Model No. WESY7974.0 m006A Ordering Replacement Parts Limited Warranty