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

• 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

 

C.

Biceps (front of arm)

 

 

 

Q

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)

 

G

 

L.

Anterior Deltoid (shoulder)

 

 

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)

13

Page 12 Page 14
Page 13
Image 13
Weider 831.15791.3 user manual Cooling Down, Staying Motivated, Muscle Chart
Page 12 Page 14

831.15791.3 specifications

The Weider 831.15791.3 is a multifunctional home gym system designed for a variety of fitness enthusiasts aiming to achieve their strength training goals in a compact space. Constructed with rugged durability in mind, this equipment is an ideal choice for those who desire a complete workout solution without the need for multiple machines.

One of the standout features of the Weider 831.15791.3 is its versatility. This model allows users to perform a wide range of exercises targeting all major muscle groups, including chest, back, arms, legs, and core. With various stations and attachment options, you can carry out exercises such as seated rows, leg presses, chest presses, and more, making it suitable for both beginners and advanced users.

The Weider 831.15791.3 incorporates a weight resistance system that offers a smooth and consistent workout experience. The machine is designed with adjustable weight stacks, allowing users to incrementally increase resistance. This feature is particularly beneficial for gradual progression, ensuring that users can continue to challenge themselves as they grow stronger over time.

In addition to its physical features, the design of the Weider 831.15791.3 is another highlight. The equipment has a compact build, making it an excellent fit for home gyms with limited space. It is also designed for ease of use, with clear instructions and configurations that make setup straightforward, enabling users to maximize their workout time without hassle.

The ergonomic design of the Weider 831.15791.3 enhances comfort during workouts. Padded seats and support areas provide necessary cushioning, allowing for extended use without discomfort. Additionally, the equipment's stable frame ensures safety during heavy lifting, making it a reliable choice for personal fitness.

With its combination of thoughtful engineering, user-friendly features, and space-efficient design, the Weider 831.15791.3 stands out as a premier selection for anyone looking to invest in a home gym. Whether you are just starting on your fitness journey or are a seasoned bodybuilder, this machine offers the versatility and durability needed to reach your health and wellness ambitions. Ultimately, the Weider 831.15791.3 is a valuable addition to any home gym, catering to a wide array of workout styles and user preferences.
Top Page Image Contents