Tunturi WB50 Mid Width Weight Bench Manual Del Usuario página 15

Adjusting the backrest inclination
(Fig. Use #2)
- Tilt the backrest slightly and tilt the adjusting
bar out of the toothed plates.
- Move the backrest into the required position.
- Position the adjusting bar in the toothed plates
to secure it.
Adjusting the arm curl pad height.
(Fig. Use #7)
- Pull the adjustment knob.
- Move the arm curl pad to the required position.
- Release the adjustment knob.
Adjusting the spotters height
(Fig. Use #9)
- Adjust the spotters height by loosening the
locking knob.
- Pull the locking knob outwards so that the
spotter can be moved freely up and down.
- Tighten the locking knob by turning it
clockwise.
‼ NOTE
• Make sure both spotters are in the same
height setting.
Use the spotters hooks
(Fig. Use #10)
The hooks on top of the spotters are there to
secure a barbell bar when stored on the spotters.
To secure the barbell bar.
- Put the barbell bar on top ( centred ) of the
spotters.
- Turn the hooks so they are over the barbell bar
on both sides.
To release the barbell bar.
- Turn the hooks so they are no longer over the
barbell bar on both sides.
- Take off the barbell bar freely.
⚠ WARNING
• Never leave a barbell bar stored on the
spotters unattended.
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
English
15