Tunturi CT 40 Core Trainer Manual Del Usuario página 11

Assembly
(Fig. A)
⚠ WARNING
• Assemble the equipment in the given order�
• Carry and move the equipment with at least two persons�
⚠ CAUTION
• Place the equipment on a firm, level surface�
• Place the equipment on a protective base to prevent damage
to the floor surface�
• Allow at least 100 cm of clearance around the equipment�
• Refer to the illustrations for the correct assembly
of the equipment�
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�
Use
Unfolding and folding�
(Fig. Use #1)
Please pull out the lock pin from the joint and fold the equipment,
then securing by the lock pin�
Adjusting the backrest
(Fig. Use #6)
- Pull the adjustment knob�
- Move the backrest to the required position�
- Release the adjustment knob�
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 10
kg� and performing the exercise 10 times in 3 minutes� When this
becomes too easy, you may decide to move up lifting 12 kg� 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
Beginning a Strength Building Program
Warming Up
To begin strength training, it is important to stretch and perform
light exercise for 5 to 10 minutes� This helps prepare the body for
more strenuous exercise by increasing circulation, raising your body
temperature and developing more oxygen to your muscles�
Workout
Each workout to keep in mind that muscle soreness that lasts for
a long period in not desirable and may mean that injury has occurred�
Cool Down
At the end of each workout, perform slow stretching exercises for
5 to 10 minutes� Ease into each stretch only going as far as you can�
This stage allows your muscles wind down after training�
To provide a total workout program it is also recommended that
2 to 3 days of aerobic exercise is performed in addition to the
strength training�
Drinking Water
For the body to function properly, it must be properly hydrated� If you
are exercising, you should increase your fluid intake� The reason for
this is that the water you take in will leave your system through the
sweating mechanism that cools your body during exercise� The water
you lose through exercise must be replaced so that the muscles can
recover properly�
1 1
English