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Trojan CHALLENGER 140, Руководство пользователя

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10

 ExErcisE TErMs  (cONT.)

Lunges 

Stand with one foot 1 metre in front of  

 

the other. Engage core and keep abs    

 

tight and upper body straight and  

 

 

upright. Bend knees and lower body    

 

until back knee is just above ground.    

 

Make sure not to push front knee    

 

forward past front foot. Return to    

 

start position. Inhale as you lunge. Exhale  

 

as return to start position.

Squats

 

Stand with feet slightly wider than    

 

shoulders. Hands behind head. Apply   

 

your weight through your heals.  

 

 

Squat down until thighs parallel  

 

 

to ground. Keep abs tight the whole  

 

time and torso straight. Return to  

 

 

start position. Inhale as you squat. Exhale  

 

as return to start position.

Push ups

 

Assume push up position. Hands  

 

 

shoulder width apart. Lower body    

 

downwards until chin just above  

 

 

ground. Keep body straight and core   

 

activated. Return to start position. Inhale  

 

as you lower body. Exhale as return to  

 

start position. 

Burpies

 

Start in the crouched position, with feet  

 

between hands. Kick feet backwards into  

 

push up position. Bring feet forwards   

 

again into crouching position. Jump into  

 

the air with arms outstretched. Land    

 

softly and controlled. Return to starting  

 

crouching position.

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Содержание CHALLENGER 140

Страница 1: ... INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL FOR FUTURE REFERENCE CHALLENGER 140 WEIGHT LOSS PROGRAM BEGINNER INTERMEDIATE ADVANCED TONING PROGRAM BEGINNER INTERMEDIATE ADVANCED MUSCLE GAIN PROGRAM BEGINNER INTERMEDIATE ADVANCED ...

Страница 2: ...PAGE 1 SAFETY INSTRUCTIONS 3 2 FITNESSTIPS TECHNIQUES 5 3 WARM UP COOL DOWN 6 4 TRAININGTERMS 7 5 EXERCISETERMS 7 10 6 EXERCISE PROGRAMS 11 6 1 MUSCLE GAIN 11 6 2 TONING 14 6 3 WEIGHT LOSS 17 7 TRAINING LOG 21 ...

Страница 3: ...pment be located in an access controlled area Control is the responsibility of the owner Keep children away from all equipment Parents or other adults must provide close supervision of children if the equipment is used in the presence of children INSTALLATION TROJAN recommends that all equipment Be secured to or set up on a solid level surface to stabilize and eliminate rocking or tipping over dur...

Страница 4: ...per operating procedures of allTROJAN equipment Keep children away from all moving parts and away from all strength equipment Parents must provide close supervision of children if the equipment is used in the presence of children Do not wear loose fitting clothing or jewellery when using the equipment It is also recommended that users tie up long hair to avoid contact with moving parts Ensure that...

Страница 5: ...ove your target zone you may want to do a less amount of reps And as always consult your physician before beginning any exercise program 2 FITNESSTIPS ANDTECHNIQUES MUSCLE CHART CHALLENGER 140 The exercise routine that is performed with the CHALLENGER 140 home gym will develop the whole body These muscle groups are highlighted on the muscle chart below Trojan and the Heart and Stroke Foundation ha...

Страница 6: ... your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax R...

Страница 7: ...each set of a exercise Type Refers to the type of training ie strength resistance cardio etc Reps Repetitions A single cycle of lifting and lowering a weight Sets A number of reps performed together ended with a rest period is refered to as a set Tempo Is the rate and speed at which a rep is executed it has 3 stages the push pull the pause and the return motion eg 2 1 3 2 seconds to complete push ...

Страница 8: ... behind the ankle roll Inhale bend at the knee lifting one ankle to glute height exhale return leg to straight Alternate between left and right leg Lat pull downs Sit facing the equipment gripping the bar with a wide overhand gip Inhale and pull the bar down to chest while pulling the elbows back Exhale while returning the arms to start position Narrow reverse Sit facing the equipment gripping gri...

Страница 9: ...quipment grip handle from the overhead pully with an overhand grip Keeping elbows by your side inhale and straighten forearms by extending Exhale and lower back in same track of motion Floor crunches Lie on the floor with knees bent at 90 degrees Hands gently at the side of your head Raise shoulders off floor as crunch towards knees Return to start position Inhale as you crunch Exhale as return to...

Страница 10: ...n until thighs parallel to ground Keep abs tight the whole time and torso straight Return to start position Inhale as you squat Exhale as return to start position Push ups Assume push up position Hands shoulder width apart Lower body downwards until chin just above ground Keep body straight and core activated Return to start position Inhale as you lower body Exhale as return to start position Burp...

Страница 11: ... 2 1 3 REST DAY Hamstring quad full leg stretching As a warm up Day 3 Seated leg extensions Legs 4 6 to10 60 of max Weight should allow minimum of 6 reps 1 min rest between each set tempo 2 1 3 Standing single leg hamstring curls Legs 3 each leg 6 to10 60 of max Weight should allow minimum of 6 reps Superset between left and right leg Jumping lunges Legs 4 6 to10 60 of max Weight should allow mini...

Страница 12: ...Weight should allow minimum of 6 reps Superset between left and right leg Jumping lunges Legs 4 6 to10 70 of max Weight should allow minimum of 6 reps 1 min rest between each set tempo 2 1 3 REST DAY Tricep shoulder bicep stretching As a warm up Day 5 Seated tricep press Arms 5 6 to10 70 of max Weight should allow minimum of 6 reps 1 min rest between each set tempo 2 1 3 Tricep push downs Arms 5 6...

Страница 13: ... allow minimum of 6 reps 30 sec rest between each set tempo 2 1 3 Narrow reverse grip lat pull down Back 4 6 to10 85 of max Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2 1 3 Tricep bicep stretching As warm up Day 4 Seated tricep press Arms 5 6 to10 85 of max Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2 1 3 Reverse grip tricep extension Arm...

Страница 14: ...ring quad full leg stretching As a warm up Day 3 Seated leg extensions Legs 3 15 20 45 of max Weight should allow minimum of 15 reps 1 min rest between each set tempo 1 0 1 Standing single leg hamstring curls Legs 3 each leg 15 20 45 of max Weight should allow minimum of 15 reps superset between left and right leg Jumping lunges Legs 3 15 20 45 of max Weight should allow minimum of 15 reps 1 min r...

Страница 15: ...eight should allow minimun of 15 reps Superset between left and right leg Jumping lunges Legs 4 15 20 65 of max Weight should allow minimun of 15 reps 1 min rest between each set tempo 1 0 1 REST DAY Tricep shoulder bicep stretching As a warm up Day 5 Seated tricep press Arms 4 15 20 65 of max Weight should allow minimun of 15 reps 1 min rest between each set tempo 1 0 1 Tricep push downs Arms 4 1...

Страница 16: ... allow minimun of 15 reps 30 sec rest between each set tempo 1 0 1 Reverse grip tricep push downs Arms 4 15 20 75 of max Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1 0 1 Chest and shoulder stretching As warm up Day 4 Seated pec deck chest 4 15 20 75 of max Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1 0 1 Seated chest press chest 4 15 20...

Страница 17: ...ted leg extensions Legs 3 25 30 40 of max Weight should allow minimun of 25 reps 1 min rest between each set tempo 1 0 1 Rope skipping double foot Legs cardio 3 30 sec Both feet hopping together Superset with above exercise No rests Standing single leg hamstring curls Legs 3 each leg 25 30 40 of max Weight should allow minimun of 25 reps Do left and right leg then skip Rope skipping double foot Le...

Страница 18: ...setting with skipping High knee skipping Cardio legs 4 1 min Alternating leg skipping Superset with above exercise Cable front squats Legs 4 25 30 50 of max Weight should allow minimun of 25 reps 1 min rest between each set tempo 1 0 1 REST DAY Tricep Shoulders biceps stretching As warm up Day 5 Reverse grip tricep push downs Arms 4 25 30 50 of max Weight should allow minimun of 25 reps 1 min rest...

Страница 19: ... 1 0 1 Floor mat crunches Abs 3 1 min As many as you can do in 1 min Standing single leg hamstring curls Legs 3 each leg 25 30 60 of max Weight should allow minimun of 25 reps Supersetted Floor mat crunches Abs 3 1 min As many as you can do in 1 min Body weight squats Legs 3 25 30 60 of max Weight should allow minimun of 25 reps 30 sec rest between each set tempo 1 0 1 Floor mat crunches Abs 3 1 m...

Страница 20: ...set tempo 1 0 1 Floor mat crunches Abs 3 30 As many as you can do in 1 min Standing single leg hamstring curls Legs 3 each leg 25 30 60 of max Weight should allow minimun of 25 reps Supersetted Floor mat crunches Abs 3 30 As many as you can do in 1 min Body weight squats Legs 4 25 30 60 of max Weight should allow minimun of 25 reps 30 sec rest between each set tempo 1 0 1 Floor mat crunches Abs 3 ...

Страница 21: ...RS FRI SAT SUN MON TUES WED THURS FRI SAT SUN MON TUES WED THURS FRI SAT SUN MON TUES WED THURS FRI SAT SUN SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT ...

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