Tunturi SM80 Half Smith Manual Del Usuario página 23

Assembly
(Fig. A)
⚠ WARNING
• Assemble the equipment in the given order�
• Carry and move the equipment with at least two persons�
⚠ CAUTION
• Place the equipment on a firm, level surface�
• Place the equipment on a protective base to prevent damage to
the floor surface�
• Allow at least 100 cm of clearance around the equipment�
• Refer to the illustrations for the correct assembly of the
equipment�
Fasten Nuts and Bolts
Securely tighten all Nuts and Bolts after
all components have been assembled in
current and previous steps�
DO FASTEN ALL BOLTS AND
NUTS IN THIS STEP AND BOLTS
‼ NOTE
AND NUTS OF FORMER STEPS
• Do not over tighten any component with pivoting function�
• Make sure all pivoting components are able to move freely�
Do not tighten all Nuts and Bolts in this
step�
DO NOT FASTEN BOLTS
AND NUTS IN THIS STEP
Cable Tension Adjustment
Adjust the tension of the Cable System by
moving the position of lower Pulley on the
two Double Floating Pulley Brackets�
If the tension is too loose, move the lower
pulley up by one hole�
If the tension is too tight, move the lower
pulley down by one hole
Use
Using weight plates
- When using weight plates, do make sure to use sufficient locking
supports to secure your weight plates at all times before use�
- When using weight plates on a barbell bar, do make sure you
divide the weigh-plates evenly over left and right side�
- Never exceed the maximum weight capacity of the barbell bar and
or bench�
To take not of your own body weight too�
Weight plate storage bars
- When using the weight-plates storage bars for weight plates, do
make sure to use sufficient locking supports to secure your weight
plates at all times�
- When store weight-plates on the storage bars, do make sure you
divide the weigh-plates evenly over left and right side�
- Never exceed the maximum weight capacity of the weight plate
storage bar�
⚠ WARNING
• Never leave a barbell bar stored on the spotters unattended�
Exercise guidelines
Building Muscle and Gaining Weight
Unlike aerobic exercise, which emphasizes endurance training,
anaerobic exercise focuses on strength training� A gradual weight
gain can occur while building the size and strength of muscles� While
developing muscle mass, your body adapts to the stress placed upon
it� You can modify your diet to include foods such as meat, fish and
vegetables�
These foods help muscles recover and replenish important nutrients
after a strenuous workout�
Muscle Strength and Endurance
To achieve the greatest benefit from exercise, it is important to
develop an exercise program that allows you to work all of the major
muscle groups equally�
To increase muscles strength; follow this principle:
Increasing resistance and maintaining the number of repetitions of an
exercise results in increased muscle strength�
To tone your body, follow the principle: Decreasing resistance
plus increasing the number of repetitions of an exercise results in
increased body tone�
Once you feel comfortable with an exercise, you can change the
resistance, the number of repetitions, or the speed at which you do
the exercise� It is not necessary to change all three variables� For
example, let's say that you are training at 10 kg� and performing the
exercise 10 times in 3 minutes� When this becomes too easy, you may
decide to move up lifting 12 kg� for the same number of repetitions
in the same amount of time� Lifting more weights fewer times most
often develops muscle strength� To gain both muscle strength and
endurance, it is recommended that you perform each exercise 15 to
20 reps per set�
Training Intensity
How hard you begin to train depends on your overall level of fitness�
The soreness you experienced can be lessened by decreasing the
load you place on your muscles and by performing fewer sets�
To avoid injury, you should gradually work into an exercise program
and set the load to your individual fitness level� The load should
increase as your fitness level increases�
Muscle soreness is common, especially when you first start exercising�
If you are painfully sore for a long time, it may be time to change your
program� Eventually, your muscle system will become accustomed to
the stress and strain placed on it
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