Bedienungsanleitung Tunturi PL60 Home Gym (Seite 9 von 32) (Deutsch, Englisch, Holländisch, Französisch, Spanisch)

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Important assembly

information

- Tools Required for Assembling the Bench: Two

Adjustable Wrenches and Allen Wrenches.

NOTE:

It is strongly recommended that this equipment is

assembled by two or more people to avoid possible

injury.

- Ensure Carriage Bolts are inserted through the

SQUARE holes on components that need to be

assembled. Attach washer only to end of the

Carriage Bolt.

- Use Allen Bolts or Hex Bolts inserted through the

ROUND hole on components that need to be

assembled.

- Always wait until all bolts are assembled onto the

bench before tightening the bolts. Do not tighten

each bolt right after it is installed

Fasten Nuts and Bolts

Securely tighten all Nuts and

Bolts after all

components have been

assembled in current and

previous steps.

NOTE: Do not over tighten

any component with pivoting function. Make sure all

pivoting components are able to move freely.

Do not tighten all Nuts and Bolts

in this step.

Operation notes

Exercise guidelines

Building Muscle and Gaining Weight

Unlike aerobic exercise, which emphasizes endurance

training, anaerobic exercise focuses on strength

training. A gradual weight gain can occur while building

the size and strength of muscles. While developing

muscle mass, your body adapts to the stress placed

upon it. You can modify your diet to include foods such

as meat, fish and vegetables.

These foods help muscles recover and replenish

important nutrients after a strenuous workout.

Muscle Strength and Endurance

To achieve the greatest benefit from exercise, it is

important to develop an exercise program that allows

you to work all of the major muscle groups equally.

To increase muscles strength; follow this principle:

Increasing resistance and maintaining the number of

repetitions of an exercise results in increased muscle

strength.

To tone your body, follow the principle: Decreasing

resistance plus increasing the number of repetitions of

an exercise results in increased body tone.

Once you feel comfortable with an exercise, you can

change the resistance, the number of repetitions, or the

speed at which you do the exercise. It is not necessary

to change all three variables. For example, let’s say that

you are training at 22kgs and performing the exercise

10 times in 3 minutes. When this becomes too easy,

you may decide to move up lifting 27kgs for the same

number of repetitions in the same amount of time.

Lifting more weights fewer times most often develops

muscle strength. To gain both muscle strength and

endurance, it is recommended that you perform each

exercise 15 to 20 reps per set.

Training Intensity

How hard you begin to train depends on your overall

level of fitness. The soreness you experienced can be

lessened by decreasing the load you place on your

muscles and by performing fewer sets. To avoid injury,

you should gradually work into an exercise program

and set the load to your individual fitness level. The

load should increase as your fitness level increases.

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Tunturi PL60 Home Gym Seite 9

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