Bedienungsanleitung Tunturi UB60 (Seite 7 von 29) (Deutsch, Englisch, Holländisch, Französisch, Spanisch)

738109

Zoom out

Zoom in

Vorherige Seite

1/29

Nächste Seite

English

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.

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.

Muscle soreness is common, especially when you

first start exercising. If you are painfully sore for a

long time, it may be time to change your program.

Eventually, your muscle system will become

accustomed to the stress and strain placed on it

Missbrauch melden von Frage und/oder Antwort

Libble nimmt den Missbrauch seiner Dienste sehr ernst. Wir setzen uns dafür ein, derartige Missbrauchsfälle gemäß den Gesetzen Ihres Heimatlandes zu behandeln. Wenn Sie eine Meldung übermitteln, überprüfen wir Ihre Informationen und ergreifen entsprechende Maßnahmen. Wir melden uns nur dann wieder bei Ihnen, wenn wir weitere Einzelheiten wissen müssen oder weitere Informationen für Sie haben.

Tunturi UB60 Seite 7

Brauchen Sie Hilfe? Stellen Sie Ihre Frage.

Missbrauch melden von Frage und/oder Antwort

Art des Missbrauchs:

Forenregeln

Neu registrieren

Das Handbuch wird per E-Mail gesendet. Überprüfen Sie ihre E-Mail.

Ihre Frage wurde zu diesem Forum hinzugefügt

Info