Weider Flex 1000 English Manual - Page 12
Butterfly, Exercises, Exercises, Extensions, Curls, Biceps, Curls, Rowing, Seated, General, Exercise
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WEIDER HEALTH and FITNESS BUTTERFLY EXERCISES PAGE 11 O Insert FLEX BANDS (16) onto BEVELED SPACERS (63) on the MOUNTING BRACKET (11) on the back of the UPRIGHT (1). Secure each band with a LARGE SPRING CLIP (65). El Secure/other end of the Rex Bands to the BUTTERFLY ARMS (9) and(10) using 3/8" X 3 1/4" ZINC PINS (68).andSMALL SPRING CLIPS (66). O Resistance can be selected from 15 to 55 lbs. per arm as per your choice. For proper conditioning you should always use the same amount of resistance on each arm when working both arms at once. ( ) REGULAR FLEX BAND 67 00 eo 6 6 O 65 63 58 LEG CURL EXERCISES: O Into each end of the 3/4" X 6" FLEX BAND BAR (17) insert a 3/4" ROUND PLASTIC CAP (58). 17 58 0-C' ID Insert the BandBar into the Bar location holes in the front leg of the Backbone. Assemble FLEX BANDS (16) onto each side of the Bar and secure each with a LARGE SPRING CLIP (65). u Attach the other end of the Rex Band to the desired resistance hole setting in the LEG CURL (6) using a 3/8" X 4 1/2" ZINC PIN (67) and a SMALL SPRING CLIP (66). LEG EXTENSIONS: O To do Leg Extensions, sit so that your legs are over the foot of the bench and the Foam Rollers are in the bend of the knees. Position feet behind the Foam Rollers and extend the legs forward until straight. If you are unable to straighten legs fully, reduce the resistance until it Is possible. As you build strength In your legs, you can increase the resistance. LEG CURLS: O Laying on your stomach, position your body so that your knees are atop the Foam Rollers at the foot of the bench. El Hook heels under the Roller Pads at the end of the Leg Curl Arm. Bring feet back over legs as far as possible, then slowly straighten legs back to beginning position. BICEPS CURLS & ROWING: u Some additional exercises that can be performed with the Leg Curlare SeatedBiceps Curls and Seated Rowing. • Byremoving the Foam Rollers from the PadBar at the end of the Leg Curl the Bar acts as a CurlBar. SEATED ROWING: O Again positioned forward on the Bench, reach forward and grasp the Pad Bar. Pull back on Leg.Curl to touch chest while keeping elbows extended and away from your body. GENERAL EXERCISE NOTE: As In any exercise program, start out doing exercises at a resistance setting that you are comfortable with. Do repetitive sets of exercises to condition your muscles before increasing the pounds of resistance. Over the days and weeks gradually increase the number of reps, sets and resistance as your muscular endurance