Weider 130 English Manual - Page 10

cise

program,

and

to

progress

at

your

own

pace.

If

you

experience

pain

or

dizziness

at

any

time

while

exercis-

ing,

stop

immediately

and

begin

to

cool

down.

Find

out

what

is

wrong

before

continuing.

Remember

that

ade-

quate

rest

and

a

proper

diet

are

also

important.

WARMING

UP

Begin

each

workout

with

5

to

10

minutes

of

light

stretching

and

exercise

to

warm

up.

Warming

up

pre-

pares

your

body

for

exercise

by

increasing

circulation,

raising

your

body

temperature

and

delivering

more

oxygen

to

your

muscles.

WORKING

OUT

Each

workout

should

include

6

to

10

different

exercis-

es.

Select

exercises

for

every

major

muscle

group,

with

emphasis

on

the

areas

that

you

want

to

develop

the

most.

To

give

balance

and

variety

to

your

work-

outs,

vary

the

exercises

from

workout

to

workout.

Schedule

your

workouts

for

the

time

of

day

when

your

energy

level

is

the

highest.

Each

workout

should

be

followed

by

at

least

one

day

of

rest.

Once

you

find

the

schedule

that

is

right

for

you,

stick

with

it.

EXERCISE

FORM

In

order

to

obtain

the

greatest

benefits

from

exercising,

it

is

essential

to

maintain

proper

form.

This

means

moving

through

the

full

range

of

motion

for

each

exer-

cise,

and

moving

only

the

appropriate

parts

of

the

body.

Exercising

in

an

uncontrolled

manner

will

leave

you

feeling

exhausted.

The

repetitions

in

each

set

should

be

performed

smoothly

and

without

pausing.

The

exertion

stage

of

each

repetition

should

last

about

half

as

long

as

the

return

stage.

Proper

breathing

is

also

important.

Exhale

during

the

exertion

stage

of

each

repetition

and

inhale

during

the

return

stroke;

never

hold

your

breath.

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.

List

the

date,

exercises

performed,

resistance

selected,

and

numbers

of

repetitions

and

sets

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.

PART

LIST

Model

No.

WEBE13061

R0996A

Key

No.

Qty.

Description

Key

No.

Qty.

Description

1

1

"H"

-Frame

15

2

M8

x

56mm

Bolt

2

1

Frame

16

4

M8

x

63mm

Bolt

3

1

Stabilizer

17

1

M8

x

80mm

Bolt

4

1

Leg

Lever

18

1

M10

Nylon

Locknut

5

2

Backrest

Bracket

19

9

M8

Nylon

Locknut

6

1

Backrest

20

1

1"

Angled

Round

Cap

7

1

Support

Rod

21

2

45mm

Square

Inner

Cap

8

2

M8

x

50mm

Carriage

Bolt

22

4

38mm

Square

Inner

Cap

9

4

3/4"

Round

Inner

Cap

23

4

Foam

Pad

10

2

Pad

Tube

24

1

1"

Round

Inner

Cap

11

1

Seat

25

2

1/2"

x

3/8"

Metal

Spacer

12

2

"L"

-Bracket

26

1

Weight

Stop

13

6

M6

x

16mm

Screw

27

4

M8

Washer

14

1

M10

x

56mm

Bolt

#

1

User's

Manual

"#"

Indicates

a

non

-illustrated

part.

Specifications

are

subject

to

change

without

notice.

See

the

back

cover

for

information

on

ordering

replacement

parts.

10

Weider 130 English Manual - Page 10

Model, WEBE13061

Page 10 highlights