Image Fitness 3.0 Bench English Manual - Page 13

Image Fitness 3.0 Bench Manual

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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 stretch-do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is very effective for increasing flexibility. STAYING MOTIVATED For motivation, keep a record of each workout. The charts on pages 14 and 15 of this manual can be photocopied and used to schedule and record your workouts. 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. MUSCLE CHART A. Stemomastoid (neck) N B. Pectoralis Major (chest) A C. Biceps (front of arm) O D. Obliques (waist) B E. Brachioradials (forearm) F. Hip Flexors (upper thigh) Q G. Abductor (outer thigh) H. Quadriceps (front of thigh) R I. Sartorius (front of thigh) S J. Tibialis Anterior (front of calf) K. Soleus (front of calf) L Rectus Abdominus (stomach) Adductor (inner thigh) IU N. Trapezius (upper back) H O. Rhomboideus (upper back) P. Deltoid (shoulder) Q. Triceps (back of arm) R. Latissimus Dorsi (mid back) S. Spinae Erectors (lower back) T. Gluteus Medius (hip) U. Gluteus Maximus (buttocks) V. Hamstring (back of leg) W. Gastrocnemius (back of calf) 13

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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
stretch
—do
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.
MUSCLE
CHART
A.
B.
C.
D.
E.
F.
G.
H.
I.
J.
K.
L
N.
O.
P.
Q.
R.
S.
T.
U.
V.
W.
Stemomastoid
(neck)
Pectoralis
Major
(chest)
Biceps
(front
of
arm)
Obliques
(waist)
Brachioradials
(forearm)
Hip
Flexors
(upper
thigh)
Abductor
(outer
thigh)
Quadriceps
(front
of
thigh)
Sartorius
(front
of
thigh)
Tibialis
Anterior
(front
of
calf)
Soleus
(front
of
calf)
Rectus
Abdominus
(stomach)
Adductor
(inner
thigh)
Trapezius
(upper
back)
Rhomboideus
(upper
back)
Deltoid
(shoulder)
Triceps
(back
of
arm)
Latissimus
Dorsi
(mid
back)
Spinae
Erectors
(lower
back)
Gluteus
Medius
(hip)
Gluteus
Maximus
(buttocks)
Hamstring
(back
of
leg)
Gastrocnemius
(back
of
calf)
STAYING
MOTIVATED
For
motivation,
keep
a
record
of
each
workout.
The
charts
on
pages
14
and
15
of
this
manual
can
be
photocopied
and
used
to
schedule
and
record
your
workouts.
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.
A
B
IU
H
N
O
Q
R
S
13