Tunturi HG20 Manual Del Propietário página 14

Cable Tension Adjustment
Adjust the tension of the
Cable System by moving the
position of lower Pulley on
the two Double Floating
Pulley Brackets.
•
loose, move the lower pulley
up by one hole.
•
tight, move the lower pulley
down by one hole
Weight resistance chart
Weight Front Butterfly
Plate Press
1 14
2 20
3 26
4 32
5 38
6 43
7 49
8 55
9 61
10 67
11 73
12 79
Note:
• Each plate weights5
• Numbers are approximate.
• Actual weights may vary.
• Values for Butterfly are for each arm.
Values are shown in kgs
If the tension is too
If the tension is too
Lat Pull Low
pulley
6 13 14
9 18 20
11 22 26
14 27 32
16 32 38
18 36 43
20 41 49
22 45 55
25 50 61
27 54 67
29 59 73
31 63 79
kgs.
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 22kgs and performing the exercise 10
times in 3 minutes. When this becomes too easy,
you may decide to move up lifting 27kgs 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.
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