Weider Ultramax 1033 Owners Manual - Page 12

EXERCISE

FORM

In

order

to

obtain

the

greatest

benefits

from

exercis-

ing,

it

is

essential

to

maintain

proper

form.

Maintaining

proper

form

means

moving

through

the

full

range

of

motion

for

each

exercise,

and

moving

only

the

appropriate

parts

of

the

body.

Exercising

in

an

uncontrolled

manner

will

leave

you

feeling

exhausted.

On

pages

14

through

17

you

will

find

pho-

tographs

showing

the

correct

form

for

exercises

that

can

be

performed

on

this

weight

bench.

A

description

.

of

each

exercise

is

also

provided,

along

with

a

list

of

the

muscles

affected.

Refer

to

the

muscle

chart

below

for

muscle

locations.

Th

e

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.

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

(see

page

13).

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.

Ys

I

=Mr

KEY

TO

MUSCLE

CHART

A.

Stemomastoid

(neck)

B.

Pectoralis

Major

(chest)

C.

Biceps

(front

of

arm)

D.

Obliques

(waist)

E.

Brachioradials

(forearm)

F.

Hip

Flexors

(upper

thigh)

G.

Abductor

(outer

thigh)

H.

Quadriceps

(front

of

thigh)

I.

Sartorius

(front

of

thigh)

J.

Tibialis

Anterior

(front

of

calf)

K.

Soleus

(front

of

calf)

L

Rectus

Abdominus

(stomach)

M.

Adductor

(inner

thigh)

N.

Trapezius

(upper

back)

O.

Rhomboideus

(upper

back)

P.

Deltoid

(shoulder)

Q.

Triceps

(back

of

arm)

R.

Latissimus

Dorsi

(mid

back)

S.

Spinae

Erectors

(lower

back)

T.

Gluteus

Medlus

(hip)

U.

Gluteus

Maximus

(buttocks)

V.

Hamstring

(back

of

leg)

W.

Gastrocnemius

(back

of

calf)

12

Weider Ultramax 1033 Owners Manual - Page 12

Muscle, Chart

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