Assessments - , GPA:
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Fabricante : NordicTrack
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Arquivo Nome : 4390c217-45ad-4dc9-9544-33c646eeb271.pdf
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Slide two Foam Pads (21) onto the Long Pad Tube. Then, press a Pad Cap (22) into each Foam Pad. 13. Insert the two Short Pad Tubes (15) into the Leg Lever (11). Slide two Foam Pads (21) onto each Short Pad Tube. Then, press a Pad Cap (22) into each Foam Pad. 11 12 8 21 21 22 22 3 13 11 32 33 46 63 63 3 Grease 21 21 11 21 15 15 21 22 22 22 10 14. Slide a Safety Spotter (17) onto the Right Upright (5) as shown. Insert the attached Upright Pin (41) into the Safety Spotter and one of the adjustment holes in the Right Upright. Next, slide a Weight Rest (16) onto the Right Upright. Insert the attached Upright Pin (41) into the Weight Rest and one of the adjustment holes in the Right Upright. Attach the other Safety Spotter (17) and the other Weight Rest (16) to the Left Upright (4) in the same way. Always set both Safety Spotters at the same height and both Weight Rests at the same height. 41 16 17 5 4 41 16 17 14 15. Attach the Curl Bar Cap (30) to the Curl Frame (10) with an M8 x 60mm Bolt (58) and an M8 Nylon Locknut (66). 30 10 58 66 15 16. Attach the Curl Pad (20) to the Curl Post (9) with two M6 x 16mm Screws (51). 16 20 9 51 17. Make sure all parts are properly tightened before you use the weight bench. The use of the remaining parts will be explained in ADJUSTMENT, beginning on page 12. 11 ADJUSTMENT This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 15 for important information about how to get the most benefit from your exercise program. Also, see the accompanying exercise guide to see the correct form for several exercises. Properly tighten all parts each time you use the weight bench. Replace any worn parts immediately. To clean the weight bench, use a damp cloth and a mild, non-abrasive detergent; do not use solvents. ADJUSTING THE SEAT AND THE BACKREST To adjust the position of the Seat (19) and the Backrest (18), pull the Seat Carriage Knob (44), slide the Seat Carriage (13) to the desired position, and then release the Seat Carriage Knob. Move the Seat Carriage back and forth slightly to make sure that it is engaged in one of the adjustment holes in the Frame (1). 44 13 1 USING YOUR WEIGHTS To use the Leg Lever (11), slide the desired weights (not included) onto the Weight Tube (33). Secure the weights with the Weight Clip (46). Note: The weight bench is designed to be used only with Olympic weights. WARNING: Do not put more than 150 lbs. (68 kg) on the Leg Lever (11). Always secure weights with the Weight Clip (46). See the inset drawing. Unused weights can be stored on the Weight Tubes (33) on the bases of the Uprights (4, 5). 46 33 11 Weight 4, 5 33 12 ATTACHING THE CURL PAD To use the Curl Pad (20), insert the Curl Post (9) into the Front Leg (3). Secure the Curl Post with the Curl Knob (40). Firmly tighten the Curl Knob. ATTACHING THE CURL BAR Attach the Curl Frame (10) to the Leg Lever (11) with the Curl Bar Pin (45). 45 11 10 9 20 3 40 13 ADJUSTING THE SAFETY SPOTTERS AND THE WEIGHT RESTS Before using your barbell (not included), set the Safety Spotters (17) at the lowest point to which you want your barbell to move. Note: The weight bench is designed to be used only with Olympic weights. To adjust each Safety Spotter (17), hold the Safety Spotter and pull out the attached Upright Pin (41). Move the Safety Spotter to the desired height, and insert the Upright Pin into the Safety Spotter and one of the adjustment holes in the Upright (4 or 5). Adjust the two Weight Rests (16) in the same way. WARNING: Always adjust both Safety Spotters (17) to the same height and both Weight Rests (16) to the same height. Do not put more than 310 lbs. (141 kg) on the Weight Rests or the Safety Spotters. 41 16 17 5 4 41 16 17 14 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways: • by changing the amount of resistance used • by changing the number of repetitions or sets performed. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.) The proper amount of resistance for each exercise depends upon the individual user. You must gauge your limits and select the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of resistance. Toning You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to 20 repetitions as possible without discomfort. Rest for 1 minute after each set. Work your muscles by completing more se...