Master MAS4A090, Руководство пользователя

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52
EN
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
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.