Thane Fitness Power Gym, Инструкция по эксплуатации

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9 8
LOW INTENSITY WORKOUT
POWER GYM ADJUSTMENT
• Back cushion upright position.
• One resistance band.
• Adjustable dial hydraulic exercise levels (1-4).
STRETCHING
• While seated on the Power Gym stretch all body parts to be worked out to full
extended position.
WARM-UP
• 5 minutes easy stepping levels (1-4).
BEGIN WORK-OUT
• Increase stepping pace to desired heart rate (see chart on page 5).
• Begin arms warm up.
• Extend arms outward, small circles clockwise and counterclockwise -
10 reps each direction.
• Cross arms front and back -10 reps each direction.
• Stretch arms over head - 10 reps each arm, alternating.
• Repeat sequence 3 times with 1 minute rest between each sequence.
SPRINT
• 10 second sprints and 30 seconds regular pace.
(3 sets - return to regular stepping.)
UPPER BODY EXERCISES
(To be performed while continuing to step.)
CHEST
• Chest flies in the upright position (Photo 13).
• 3 sets of 15 reps.
• 1 minute active rest between sets
Note: Active rest constitutes continuing to step while resting
the fatigued body part.
SHOULDERS
• Shoulder press 3 sets of 15 reps (Photo 14).
• 1 minute active rest between sets.
BICEPS
• Seated arm curl 3 sets of 15 reps (Photo 3).
• 1 minute active rest between sets.
TRICEPS
• Seated triceps extension 3 sets of 15 reps (Photo 5).
• 1 minute active rest between sets.
LOWER BODY EXERCISES
QUADS - HAMS - GLUTES
• Leg press 3 sets of 15 reps (Photo 22).
• 1 minute active rest between sets.
• Crank up resistance for this movement.
SPRINT SEQUENCE
• 10 seconds sprint - 30 seconds regular pace.
(3 sets - return to regular stepping.)
COOL DOWN
• 5 minutes cool down. Slow motion stepping low intensity.
ABDOMINAL
• Abdominal crunch (Photo 26) 3 sets of 15 reps.
• 30 seconds between sets.
STRETCHING
• While seated on Power Gym stretch all worked out body parts to full
extended position.