Beny Sports V-FIT Viper, Руководство пользователя

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You will achieve fast results, gaining a trimmer, fitter body if you follow these general rules.
* Exercise regularly - do not skip workouts as consistency is the first key to success.
* Do not be afraid perspire a little. This is a sign that you are working your body hard enough
to give fast results. You will find 'hard' exercise enjoyable.
* Set yourself realistic goals. Do not be over-ambitious. Plan your workouts to concentrate
on specific body areas. Start slowly and gradually increase the intensity, reps and sets.
You will often read about terms referring to exercise that may be confusing.
Below are some of the definitions that are regularly used.
Repetition - Commonly referred to as 'REPS'.
This is a complete movement from start to finish.
Set - This is a complete number of consecutive repetitions.
i.e. 1 set of 10 reps.
Speed of Motion - This is the relative speed of movement for each rep.
Fast is considered as 1 rep / second. Medium is 1 rep /
2 seconds. Slow is 1 rep / 4 seconds.
Intensity - How 'hard' the exercise feels.
Low Intensity = easy exercise. High Intensity = hard exercise.
This is a short suggested programme which we suggest you use for no more than 3 weeks,
to be ideally performed every other day, but certainly not more than 4 times during the week.
This suggested routine is specifically for beginners or those who have not exercised for a
considerable time. The programme is designed to provide general improvement in muscle
tone, strength, flexibility and co-ordination.
As a beginner, you should start with no more than 2 sets of 6 exercises for the following
reps on each of the Gym's training stations.
10 REPS - BENCH PRESS followed by LAT PULLDOWNS
5 REPS - PEC DEC
10 REPS - SHOULDER SHRUGS
10 REPS - LEG EXTENSIONS followed by LEG CURLS
* Your rest interval between each set of reps should be 1 minute.
* You should perform 2 SETS of each exercise.
* Your exercise pace should be SLOW to MEDIUM.
* The resistance (weight) settings should be in positions 1 - 3.
* This exercise programme should take you approximately 20 minutes.
* Follow this exercise programme with 5 minutes of proper cool down exercises.
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