Bedienungsanleitung Christopeit SP5000 (Seite 27 von 76) (Deutsch, Englisch, Holländisch, Französisch, Polnisch)

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RECOMMENDATION

EXAMPLES

EXERCISES

1. Before training, you should warm up the body with light exercises with

weights. Stretching exercises and gymnastic exercises should only be

made after training in order to reduce muscle tone and to achieve better

regeneration.

2. You should also read the information and safety recommendations in

the assembly and operating instructions.

3. The exercises should be coordinated in such a way that between

the individual sets, depending on the desired training (hypertrophy -

maximum strength training - strength endurance) a break of (60 seconds

- 120 seconds - 30 seconds) is inserted.

4. Don’t overestimate yourself and choose your weights according to

your physical condition. Increase slowly and never train to the pain limit,

especially if you are a beginner.

5. Select the exercise units according to the illustrations, your physical

needs and the possibilities of the available equipment.

6. A minimum training duration of 45 to 60 minutes and depending on

your condition is recommended.

7. Choose your training days carefully beforehand (Mon - Wed - Fri) and

prepare yourself well in terms of your attitude. 3 training days per week

are highly recommended. You will experience a physical and muscular

increase.

8. Furthermore, breathing is of crucial importance, when training with

weights you should exhale during exertion, e.g. when lifting and pressing

loads. Always breathe in as you release.

9. Ensure correct posture to avoid injuries.

10. After your workout, cool down to relax your muscles by stretching the

trained muscle groups.

Training for beginners:

[ Strength endurance > Hype

trophy > Strength endurance >

Hypertrophy > Maximum strength

> Strength endurance ]

Training sets: 3

Reps: 20 to 25

Breaks: 30 sec

Muscle groups: max. 3 to 5

(e.g. chest - triceps - shoulder -

biceps - abdominal )

Advanced training:

[ Hypertrophy > Maximum Strength

> Hypertrophy > Strength endur-

ance > Hypertrophy > Maximum

strength ]

Training Sets:5

Reps: 10

Breaks: 60 sec

Muscle groups: max. 4

(e.g. chest - triceps - abdominal -

legs or latissimus - biceps - deltoid

- stepper)

GENERAL TRAINING INSTRUCTIONS - STRENGTH TRAINING

Exercise 1: Leg extension Exercise 2: Leg curls Exercise 3: Overlay

Exercise 4: Lat Pulldown Exercise 5: Arm curl Exercise 6: Front pulling

Exercise 09: ButteryExercise 7: Bench press Exercise 8: Rowing

The complete training instructions with over 45 exercise examples you can found at: www.christopeit-sport.com.

01 Hypertrophy

lift the weight up in 1 sec / lower the

weight in 3 sec.

Movement execution:

03 Maximum power

explosively lift the weight up /

lower the weight down for 2-3 sec.

02 Endurance

lift the weight up for 2 seconds

/ lower the weight down for 2

seconds.

Handle variants:

lower grip - upper grip - neutral grip

Training rhythm:

Monday - Wednesday - Friday

- Sunday - Tuesday - Thursday -

Saturday ...

Postures:

Basic position - feet parallel to the

hips - shoulder width apart - stom-

ach and buttocks rmly tense -

shoulders slightly bent back - head

in extension of the spine - look

straight ahead

Step position:

Feet hip to shoulder width -

knees slightly bent - stomach and

buttocks tightly tense - chest slight-

ly raised - head in extension of the

spine - look straight ahead

Sitting position:

Legs slightly apart - feet vertical

under the knees - pelvis straight,

pelvis slightly tilted - chest upright

- head in extension of the spine -

look straight ahead

1. Forearm

2. Biceps

3. Triceps

4. Chest

5. Deltoid

6. Trapezius

7. Lower back muscle

8. Serratus

9. Abdominal

10. Latissimus

11. Abdominal

12. Glutes

13. Quadriceps

14. Large leg muscle

15. Stepper muscle

16. Foot extensor muscle

17. Oblique muscle

MUSCLES

(Pictures show examples of exercise options at another tness station.)

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