Weider WEBE06691 User Manual

Page 13

during the return stroke; never hold your breath. Rest
for 3 minutes after each set if you are doing a muscle
building workout, 1 minute after each set if you are
doing a toning workout, and 30 seconds after each
set if you are doing a weight loss workout. Plan to
spend the first couple of weeks familiarizing yourself
with the equipment and learning the proper form for
each exercise.

COOLING DOWN

End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
slowly as you stretchÑdo not bounce. Ease into each
stretch gradually and go only as far as you can with-

out strain. Stretching at the end of each workout is
very effective for increasing flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. List
the date, exercises performed, weight and numbers of
sets and repetitions completed. Record your weight
and key body measurements at the end of every
month.

Remember, the key to achieving the greatest results
is to make exercise a regular and enjoyable part of
your everyday life.

Pectoralis
Major

Biceps

Obliques

Brachioradials

Hip Flexors

Abductor

Quadriceps

Soleus

Rectus
Abdominus

Adductor

Trapezius

Rhomboideus

Deltoid

Triceps

Latissimus Dorsi

Spinae Erectors

Gluteus

Medius

Gluteus

Maximus

Hamstring

Abductors

Gastrocnemius

MUSCLE CHART