Gym form total fitness manual instrucciones en

Gym Form Total Fitness Instrucciones En Manual Exercise Guide

Push the hip of the back leg Breathe in and out whilst knee slightly bent.

Warm Up Exercise Program - Depending on the available time, select either the EXPRESS or TOTAL BODY Exercise Program.

The different exercises in the Programs (see Exercise Programs) are designed to work out the various muscles of the body.

Start your exercise program with a light exercise to raise your body temperature Perform each of the exercises in the sequence as indicated in the Exercise Program.

For variety you can alternate Cardiovascular Exercise between exercise programs during different exercise sessions.

Begin by marching on the spot, moving arms and progress to a slow jog.

When fitter, run on the spot, lifting knees and pumping arms.

In addition, you can also perform jumping jacks.

Exercise Resistance - For each exercise resistance, attach one or more of the resistance bands to the resistance hook.

Exercise Reps Sets - For each exercise, engage a suitable level of resistance to enable you to perform the exercise movement (rep for short) 8 - 12 times (a set).

Once you have reached 12 reps per exercise, increase the resistance Work Out level by a suitable amount that will allow you to perform 8 reps.

Once fit, exercise actively so as to increase your heart rate.

BODY two accompanying pictures: The start of the exercise; and the mid point of the exercise.

By returning to the starting Complete the exercises in the indicated order, moving at a steady pace from one exercise to the next.

Ex No. Ex No. Perform each exercise with proper form (e.g.

Exercise Form - Perform exercise movements with precision and control.

Concentrate on engaging the core whilst 1 - 3 1 - 23 keeping the movements fluid when moving against resistance.

Maintain steady, rhythmic breathing whilst exercising do not hold your breath.

Always contract your abs, core and lower back muscles whilst performing an exercise.

This will stabilise the body and help 16 - 20 Exercise Program Options prevent injury.

Gym Form Total Fitness Instrucciones En Manual Exercise Guide

To intensify your program, first attempt to increase the number of repetitions per exercise and then try to increase the resistance per exercise (see Resistance Chart in User Manual Exercise Guide).

Exercises are grouped together into specific Exercise Programs designed to meet your requirements.

Do not increase reps and resistance during the same exercise session.

There are 2 Exercise Programs.

Select the program that is best suited to your fitness level, available time, objectives and level of motivation.

Cool Down EXPRESS A total body workout - if you have limited time, have been inactive or are unfit End your exercise with a Cool Down Cardiovascular Exercise TOTAL BODY A total body workout exercising a wide range of muscles - if you are fit, have the time and want a Run or walk on the spot gently for 1-2 minutes more complete workout Stretching Stretch slowly, holding the stretch for 20 30 seconds 4 Stretching Exercises A B G H I Calf Stretch Inner Thigh Stretch C D E F Hamstring Stretch Side Stretch Triceps Stretch Standing Stretch Thigh Stretch Knees to Chest Stretch Chest, Shoulder Upper Arm Face the wall with one leg in front of Sit on the floor with knees bent and Interlace fingers behind the back.

Inhale. Tuck your chin in and In the standing position, reach one Lie on your back.

Bend knees and lift Sit on the floor with legs straight and Stand with feet apart, knees slightly Place left hand behind the head, the other, feet flat and toes facing soles of the feet touching.

Lean Slowly turn the elbows inwards breathing out, roll down to a hand behind the body and grasp the feet off the floor.

Pull the heel towards chest.

Gym Form Total Fitness Manual Instrucciones En