Weider 144 English 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. MUSCLE CHART Trapezius Deltoid Biceps Brachioradials Abductor Hip Flexors Quadriceps Adductor Soleus Pectoralis Major Rectus Abdominus Obliques Gluteus Medius Trapezius Deltoid Rhomboideus Triceps Latissimus Dorsi Spinae Erectors Brachioradials Gluteus Maximus Abductors Hamstring Gastrocnemius 13