Tunturi PL80 Single Pulley Station Manual Del Propietário página 10

English
- The 45 degrees pull down accessory (Fig. D) is only
intended for support during exercising. Never apply
the full body weight to the pull down accessory. The
maximum admissible weight for the 45 degrees pull
down accessory is 50 kilogrammes.
- Children should only use this equipment under the
direct supervision of a knowledgeable adult. At no
times should children be left unattended near the
machine.
- Prior to carrying out any exercise ensure that the
body is in the correct position to avoid injury
Warning:
Before beginning any exercise program, consult your
physician. This is especially important for individuals
over the age of 35 or persons with pre-existing health
problems.
Read all instructions before using any fitness
equipment.
Tunturi New fitness bv. assumes no responsibility for
personal injury or property damage sustained by or
through the use of this product.
Save these instructions!
Assembly instruction
(Fig. B)
- The Pulley must be installed in such a way that its
use is not limited by other objects.
- Keep at least 2.5m free around unit.
- The units must be attached to the wall with suitable
fittings.
- The Pulley must only be mounted on a brick or
concrete wall.
- Position the plugs firmly in the centre of a brick in
case of a brick wall.
- The fixation must be able to resist a horizontal
pulling force of 950 N.
Operation notes
Weight Plate Selection
- Use the Weight Selector Pin to select the number of
weight plates to exercise.
- Do not insert weight selector pin while the weight
stack or top plate is in elevated position.
- Be certain the weight Selector Pin is completely
inserted.
- Never use dumbbells or other means to increase
the weight resistance. Use only weight plates
provided by manufacturer.
- For safety purpose while the equipment is not in
use. Insert the Lock Pin into the hole on Guide Rod,
to prevent the movement of Weight Plates.
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 24kgs 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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