26 • YORK Predator X-Trainer | INSTRUCTION MANUAL
Starting your workout:
Begin each workout with a warm up session - the purpose of this is to raise your heart rate slightly and mobilize major points
to prevent strains, pulls and cramps.
P
•
erform some gentle stretching
D
•
o light cardiovascular exercise (ie. cycle) for approximately 5 - 10 minutes
“
•
Dry-run” one exercise per body part without using weights to ensure muscles and joints are warm
Finish your workout:
End each workout with a warm down session - the purpose of this is to lower your heart rate slightly and to prevent strains,
pulls and cramps.
P
•
erform 3-5 minutes of light cardiovascular work to gradually lower heart rate and reduce body temperature back toward
resting levels
E
•
xercise should be rhythmical and of gradually decreasing intensity
S
•
tretch all the major muscle groups - this will aid recovery and return the muscles to their normal length
Correct exercising form:
E
•
nsure joints remain soft (not locked out) and movements are carried out in a smooth and continuous way. (Each
repetition should take you approximately a slow count of 4 to do)
A
•
void using “momentum” and instead focus on the muscles you are working - throwing weights with poor technique
increases the risk of injury and reduces training benefits
U
•
se full range of movement for each repetition performed
D
•
o not hold breath whilst training, instead exhale on the hardest phase of the exercise and inhale on the easier phase eg.
Bicep Curl - exhale as you curl dumbell towards shoulder and inhale as you return the weight to the start position
Choosing your weights:
Start with a weight you can perform 12 repetitions without crossing the line from “challenged” to “struggle”. If you cannot
maintain correct technique, the weight is too heavy! Gradually increase the weight as you become stronger and more
practiced.
Training for increased muscle size:
K
•
eep your sets between 2 - 12 repetitions
R
•
epeat each individual exercise 2 or 3 times increasing weight slightly and decreasing repetitions ie. 1st set 12 repetitions,
2nd set 10 repetitions, 3rd set 8 repetitions
R
•
est for 1 minute between sets
Training for shape/definition:
S
•
ets should be 12 - 15 repetitions
R
•
epeat each individual exercise 1 or 2 times with sets of between 12 - 15 repetitions
R
•
est for 1 minute between sets
OPERATIONAL INSTRUCTIONS
Summary of Contents for MegaGym 52023
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