BalanceFrom Everyday Essentials RS40, Руководство пользователя

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WORKING OUT
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle
group, emphasizing areas that you want to develop most. To give balance and variety to your
workouts, vary the exercises from session to session. Schedule your workouts for the time of day
when your energy level is the highest. Each workout should be followed by at least one day of rest.
Once you find the schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an effective exercise program. This requires moving
through the full range of motion for each exercise, and moving only the appropriate parts of the body.
Exercising in an uncontrolled manner will leave you feeling exhausted. See the muscle chart below to
find the names of the muscles.
The repetitions in each set should be performed smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the return stage. Proper breathing is important.
Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold
your breath.
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 workout.
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 achieving the greatest results is to
make exercise a regular and enjoyable part of your everyday life.