Publicidad
Training instructions for HERK weight -bench
GB
The HERK weight bench is a versatile and multifunctional
home sports equipment for optimised, power-focused fitness
training, using the athlete's own body weight as well as
dumbbells and barbells. There are some important points to note
to ensure healthy and effective training, which we would like to quickly
outline here:
1. Newcomers should avoid using excessively heavy weights.
2. During start-up sessions, use weights that can used for
15 repetitions without gasping for breath.
3. Always breathe regularly: breath out when pushing against the load
(concentric phase) and breath in when releasing it (eccentric phase).
Avoid forced breathing.
4. Carry out all movements evenly and smoothly without jerking.
5. All movements must be carried out to their full extent to avoid con-
traction of the muscles. However, in the bending and stretching
positions, sufficient muscular tension is essential to prevent undue
strain on the joints.
6. Special attention must be paid to the stability of the back. For this
reason, the tension on the abdominal muscles should be kept at a
constant level during exercise.
7. Always remember that your tendons and joints do not develop as
quickly as your strength and muscle power. For this reason, increase
the load slowly in the course of your exercise program. Your
training should therefore be increased gradually in the following
sequence:
I. Increase the frequency of exercising (number of sessions per week)
II. Increase the amount of exercising (number of sets per exercise)
III. Increase the difficulty of the exercise (increase exercising weight).
Important
before beginning your training program, consult your
doctor to ensure that you are fit enough to use the HERK exercise bench.
Base your program on the result of this medical examination.
The above mentioned and yet to follow training instructions are only
suitable for healthy people.
Recommendation
Exercises designed to increase strength and stamina and to build up
muscle mass (hypertrophy exercising) are the most suitable types of
exercise for improving general health and fitness. To improve stamina
and strength, you should exercise with lighter weights (approx. 40-50%
of maximum force*) and the speed of movement should be fairly rapid
but controlled. The number of repeats should be between 16 and 20.
For exercises designed to increase muscle mass, you should use heavier
weights (approx. 60-80% of maximum force*) and the speed of
movement should be fairly slow.
After about 4-6 weeks' strength and stamina training, a moderate
program of exercising to increase muscle mass is possible. For older
people in particular, it is important to maintain and increase muscle
mass in order to stabilise and relieve strain on the joints.
*"Maximum individual strength" is defined as the effort which you as an individual must exert to
overcome a heavy load once.
All manuals and user guides at all-guides.com
Sample plans for training:
Weeks 1-4: strength-stamina (approx. 40-60% of muscular force)
Weeks 5-8: muscle training (approx. 60-80% of muscular force)
Always start your training session with a set of movements to warm up.
Use intervals in exercising to loosen up. Exercise 2-3 times per week
with your HERK and take every opportunity to increase your program of
exercise, e.g. by taking long walks, jogging, cycling, swimming etc.
You will find that regular exercise increases your physical fitness as well
as your feeling of general wellbeing.
Caution!
You are using a machine that has been designed and built to the latest
safety standards. Any possible sources of danger that could lead to injury
have been extensively eliminated. The machine is intended for use by
adults only.
Wrong
Before commencing a course of fitness training, arrange
for a medical check-up to see if you are in a state of health
suited to training on the machine. The result of the check-
up should be used as a basis for your training programme.
The machine is never to be looked upon as a toy. Please remember that
the nature of children who are using the machine can lead to unforeseen
situations and hazards for which the manufacturer cannot be held liable.
If children are allowed to use the machine, they should be instructed on
its correct use and dangerous situations explained to them.
The machine must be carefully assembled by an adult. It must be ensured
that the machine is not used until it has been fully assembled.
When used for regular training/exercising, we recommend checking all
parts of the machine (especially screws, nuts, bolts and ropes) every 1 to
2 months. So that the intended level of safety is maintained, the machine
is to be taken out of use if any parts are worn. The worn parts are to be
exchanged immediately.
When using dumbells with weight disks, make sure that the weight
locking collars are correctly secured.
sets
repetitions
break
2 - 4
16 - 20
60 sec.
sets
repetitions
break
3 - 4
10 - 14
3 - 4 min.
or
excessive
training
can
speed of
movement
brisky
speed of
movement
moderately
damage
your
health.
3
Publicidad
