User Manual
Page 2
... all nuts, bolts and screws are fully tightened on the bench press arm and increase the maximum resistance to place 4 bands on your Home Gym. 2. never perform jerky or uncoordina- Replace immediately. The completion of a number of consecutive repetitions (i.e., 1 set of 10 reps) Speed of exercises or workouts. The rest times between sets of Motion - SAFETY RULES 1. Periodically check that all moving parts when the machine is in the...
... all nuts, bolts and screws are fully tightened on the bench press arm and increase the maximum resistance to place 4 bands on your Home Gym. 2. never perform jerky or uncoordina- Replace immediately. The completion of a number of consecutive repetitions (i.e., 1 set of 10 reps) Speed of exercises or workouts. The rest times between sets of Motion - SAFETY RULES 1. Periodically check that all moving parts when the machine is in the...
User Manual
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... to pin select resistance in pairs i.e.: 2 bands or 4 bands. To change the resistance of your flex band simply install the band with the security fitting provided. .40 NOTE: Flex bands must always be used on your machine. under tension as this may cause personal injury or permanently damage your flex 110 home gym allows you to prolong their strength for wear or damage and replace...
... to pin select resistance in pairs i.e.: 2 bands or 4 bands. To change the resistance of your flex band simply install the band with the security fitting provided. .40 NOTE: Flex bands must always be used on your machine. under tension as this may cause personal injury or permanently damage your flex 110 home gym allows you to prolong their strength for wear or damage and replace...
User Manual
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... exercise form remains the same, however the speed of movement, intensity and number of repetitions will change depending on the program you . r WWI LAT PULLDOWNS Move the pressing arm to the top position and hold in place by anchoring the wider end of the flex bands to the lower rear hole in the main upright. Lay on the handlebar. BENCH PRESS Adjust the handlebar to the correct starting...
... exercise form remains the same, however the speed of movement, intensity and number of repetitions will change depending on the program you . r WWI LAT PULLDOWNS Move the pressing arm to the top position and hold in place by anchoring the wider end of the flex bands to the lower rear hole in the main upright. Lay on the handlebar. BENCH PRESS Adjust the handlebar to the correct starting...
User Manual
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...LEG EXTENSION Move the flex bands to the leg roller arm and anchor the wider end of the band to the anchor hole in . Hold onto the sides of the hole used for support and slowly bend your knees and curl your legs up behind the lower rollers. Start by bringing the handlebar to shoulder level and then press to arms...alternatively away from the main upright. SHOULDER PRESS Adjust the handlebar to the SECOND anchor hole just above your back straight throughout. Sit on the bench and position your knees comfortably over the knee rollers and your knees over the knee rollers and ankles behind , ...
...LEG EXTENSION Move the flex bands to the leg roller arm and anchor the wider end of the band to the anchor hole in . Hold onto the sides of the hole used for support and slowly bend your knees and curl your legs up behind the lower rollers. Start by bringing the handlebar to shoulder level and then press to arms...alternatively away from the main upright. SHOULDER PRESS Adjust the handlebar to the SECOND anchor hole just above your back straight throughout. Sit on the bench and position your knees comfortably over the knee rollers and your knees over the knee rollers and ankles behind , ...
User Manual
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... resistance on the leg curl to the same starting position. Remove the top leg curl rollers. Grasp the bar and position your lower. Holding onto the sides of the way before placing your hands behind the lower rollers. ARM CURLS Adjust the required resistance on the flex bands mounted to the starting position as the shoulder press exercise. Make sure that your trunk back over to the leg roller arm...
... resistance on the leg curl to the same starting position. Remove the top leg curl rollers. Grasp the bar and position your lower. Holding onto the sides of the way before placing your hands behind the lower rollers. ARM CURLS Adjust the required resistance on the flex bands mounted to the starting position as the shoulder press exercise. Make sure that your trunk back over to the leg roller arm...
User Manual
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... health or medical condition, are taking prescription drugs or are diabetic, pregnant or suffering any disability, you are working your resting pulse rate several beats a minute to gain health & fitness. Hard exercise...exercises for 12 repetitions. (Delete exercises 4, 6 & 8 for the first few weeks. Use very light resistance initially and increase only when the exercise becomes very easy to lower the bar. It usually indicates you must consult your physician before starting. BEGINNERS INTRODUCTORY PROGRAM This is the first key to success. (2) Dont' be afraid to reach it in weight...
... health or medical condition, are taking prescription drugs or are diabetic, pregnant or suffering any disability, you are working your resting pulse rate several beats a minute to gain health & fitness. Hard exercise...exercises for 12 repetitions. (Delete exercises 4, 6 & 8 for the first few weeks. Use very light resistance initially and increase only when the exercise becomes very easy to lower the bar. It usually indicates you must consult your physician before starting. BEGINNERS INTRODUCTORY PROGRAM This is the first key to success. (2) Dont' be afraid to reach it in weight...
User Manual
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..., choose the program best suited to form the basis of an effective program for slimming if combined with a sensible calorie controlled diet. 1.BENCPHREaSlS 2.LATPULLDOWNS 3.BUTTEREFXLEYRCISE 4.SHOULDPERRESS 5.LEGEXTENSION 6.LEGCURL 7.ARMCURLS Remember, the fitness program can be also used to your personal goals and follow the program guidelines exactly. CHOOSING AN EXERCISE PROGRAM The exercises illustrated here can be used for slimming, fitness improvement or...
..., choose the program best suited to form the basis of an effective program for slimming if combined with a sensible calorie controlled diet. 1.BENCPHREaSlS 2.LATPULLDOWNS 3.BUTTEREFXLEYRCISE 4.SHOULDPERRESS 5.LEGEXTENSION 6.LEGCURL 7.ARMCURLS Remember, the fitness program can be also used to your personal goals and follow the program guidelines exactly. CHOOSING AN EXERCISE PROGRAM The exercises illustrated here can be used for slimming, fitness improvement or...
User Manual
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..., pregnant or suffering any of the following programs. METHOD OF PERFORMANCE To improve general fitness, the most important factor is designed to a minimum and use a faster speed for alternate style exercises). initially 2 circuits will take approx. 45 minutes, but then it will reduce to lower the weight) Perform 2 circuits of the workout. This course is the pace of...
..., pregnant or suffering any of the following programs. METHOD OF PERFORMANCE To improve general fitness, the most important factor is designed to a minimum and use a faster speed for alternate style exercises). initially 2 circuits will take approx. 45 minutes, but then it will reduce to lower the weight) Perform 2 circuits of the workout. This course is the pace of...
User Manual
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... not allow 10 reps on certain body parts. In other words, a shot putter requires high weight/low rep training whereas a marathon runner would benefit most important body actions and respective muscles involved in the order shown. Exercising Pace - start exercising with light starting resistance and then build up to the resistance required to vary your program. this program or any disability, you must...
... not allow 10 reps on certain body parts. In other words, a shot putter requires high weight/low rep training whereas a marathon runner would benefit most important body actions and respective muscles involved in the order shown. Exercising Pace - start exercising with light starting resistance and then build up to the resistance required to vary your program. this program or any disability, you must...
User Manual
Page 11
... endurance activity. However, the above "specificity" principle is fundamental to train with very light resistance and gradually increase over a period of rest. Using this manual to achieve a specific goal, you can benefit from pure strength training. REHABILITATION Resistance training is regained. MAINTENANCE Once you have used a specific program outlined in this information you can plan your program by substituting alternative exercises (for rehabilitation after injury because...
... endurance activity. However, the above "specificity" principle is fundamental to train with very light resistance and gradually increase over a period of rest. Using this manual to achieve a specific goal, you can benefit from pure strength training. REHABILITATION Resistance training is regained. MAINTENANCE Once you have used a specific program outlined in this information you can plan your program by substituting alternative exercises (for rehabilitation after injury because...
