IEiJ-Kl IIiLCZ - HealthStyles Exercise Equipment

IEiJ-Kl IIiLCZ - HealthStyles Exercise Equipment
 VERTICAL FIXED BENCH PRESS
1. Sit upright with your back supported
by the back pad.
2. Hold the articulating handles
at chest height; adjust the seat,
if needed.
3. Press the handles forward until
your arms are fully extended.
4, Slowly return to the starting position.
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FECTORALS
VERTICAL INWARD BENCH PRESS
1. Sit upright with your back supported
by the back pad.
2. Unlock the articulating handles and hold
at chest height; adjust the seat, if needed.
3. Press the handles forward and inward
until your arms are fully extended.
4. Slowly return to the starting position.
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PECTORALS
CLOSE GRIP BENCH PRESS
1. Sit upright with your back supported
by the back pad.
2. Unlock the articulating handles
and close them against your chest;
adjust the seat, if needed.
3. Press the handles forward until your
arms are fully extended.
4. Slowly return to the starting position.
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FECTORALS, TRICEFS
PECTORAL FLY
1. Sit upright with your back supported
by the back pad.
2. Grip the articulating handles in a neutral
position. Keep your arms out, at chest
= level, with your elbows slightly bent.
a. J. Rotate your arms forward, pivoting from
©, the shoulder. Finish by bringing your
hands together in front of your chest.
4. Slowly return to the starting position.
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PECTORALS
GOLF / BASEBALL SWING
1. Attach the strap handles to the high pulley
or mid pulley.
* 2 Stand to the side of the machine, grip
the strap handles with both hands
in a neutral position, palms facing each
other. Assume your normal golf
A or baseball stance.
N 3. Hold the strap handles above
% your head, and follow through
# with your natural swing arc,
as if you were holding à club.
Keep your motion as you shift
your weight.
4, Slowly return to the starting position.
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DELTOIDS, BICEPS, EXTERNAL OBLIQUES
CHEST a >
EN(EREISE:
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To be successful in your exercise program, it is important to develop an understanding of the basic principles of strength training. Now that you have your INSPIRE M1 Multi-Gym,
it is only natural that you want to get started immediately. First, determine a set of realistic goals and objectives for yourself. By deciding on an exercise plan that is right for you
prior to starting, you will significantly contribute to your success. Use this exercise chart to guide you through the basic exercises you can perform on your INSPIRE M1 Multi-Gym.
Choose the exercises listed vertically for one muscle group or combine the exercises listed horizontally for multiple muscle groups. Follow our training tips for a complete workout
regimen. To gain maximum results and avoid possible injury, consult a fitness professional to develop your complete exercise program. Enjoy your INSPIRE M1 Multi-Gym!
SHOULDERS
SHOULDER PRESS
1.5it leaning forward with your buttocks
against the back pad.
2.Hold the articulating handles slightly
above shoulder height.
3.Press the handles at an upward angle
until your arms are fully extended.
4. Slowdy return to the starting position.
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ANTERIOR DELTOID,
TRAPEZIUS
LATERAL DELTOID
1.Attach one strap handle to the lower
pulley. Stand sideways to the machine,
and grip the handle with the hand
furthest away from the machine.
2.Raise your arm laterally
until it is approximately
4 parallel with the floor. Keep
a slight bend in your elbow.
— 3 Slowly return to the starting
4 position.
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| MEDIAL
DELTOID
REAR DELT
1.Attach one strap handle to the lower
pulley. Stand sideways to the machine.
2.Grip the handle with the hand furthest
away from the machine, and arc your
arm outwards, keeping a slight band
in your elbow.
3.Slowly retum to the starting position.
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17
UPRIGHT ROW
1.Attach the 20" straight bar
to the lower pulley.
2.Grip the bar with your hands
in an overhand position. Keep
your hands approximately
47 to 67 apart.
3. Keeping your elbows above
your hands, slowly pull
upwards until your hands
are above your chest.
4. Slowly return to the starting
position.
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TRAPEZIUS
LEG PRESS
1. Adjust the back pad so your legs are bent when
(A A your feet are placed on the foot plate. Position
| ES e your knees as close to your body as possible
NON ZE y without bending past a 90% angle.
>. _ | 2. Slowly push your legs to a straight position, leaving
> — e a slight bend in your knees when fully extended.
LE \ Never allow your knees to lock during the movement.
= | 3. Slowly return
to the starting
position.
CALF RAISE
a - 1. Adjust the back pad so your legs are slightly bent
4, JR when your feet are placed on the foot plate,
mL — À à Fully extend your legs with your heels slightly lower
or then the bottom of the foot plate. Do not lock your knees.
= a 3. Keep your knees in the position as described above;
—_— flex your toes forward as far as possible.
4. Slowly return to the starting position.
LAT PULLDOWN
1.57 facing the machine with your kneas
locked under the rear roller pads.
2.Grip the lar bar with your hands slightly wider
than shoulder width, with your palms facing
forward.
3.Lean back slightly, and pull the bar down slowly
until it touches your upper chest area.
4. Slowly return
to the starting an
position.
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LATISSI MUS DORSI,
EXTERNAL CELIQUES
SEATED MID ROW
1. Sit facing the machine.
2. Adjust the seat height, if necessary,
to grip the handles as shown.
3. Pull the handles towards you.
4. Slowly return to the starting position.
LATIF IMU
DORSI
=
1. Attach the 20 straight bar to the low pulley.
2, Sit on the floor facing the machine.
3. Fold the foot plate up and place your feet against the plate
shoulder width apart.
4. Slowly return to the
starting position.
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LATISSIMUS
DORSI
ABDOMINAL CRUNCH
\ 1. Sit on the seat with your back supported
A by the back pad.
2. Grip the strap handles, from the middle
pulley at chest level.
3. Gurl your body forward approximately
half way towards your knees, pivoting
from your upper abdominal area.
4. Slowly return
to the starting
position. m
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RECTUS ABDOMINUS
Wn SIDE BEND
1.Attach one sirap handle
to the lower pulley.
Z.5land sideways to the machine,
and grip the handle with the
hand closest to the machine.
+. Keep your arm straight while
crunching your upper body
over and away from the machine.
4.5 retum 4 O 6
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position. 4 4 Un
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EXTERNAL OBLIQUES
OPTIONAL ABDOMINAL BAR
ABDOMINAL CRUNCH
1. Attach the abdominal bar to the upper
pulley.
2.5it on the seat with your back supported
by the back pad.
+. Place both arms over the abdominal bar
with one hand on the upper handle and
one hand on the lower handle.
4.Curl your body forward approximately
half way towards your knees, pivoting
RECTUS ABDOMINUSE, from your upper abdominal area.
EXTERNAL OBDLIGUES 5. Slowly return to the starting position.
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3. Bending at the waist pull the bar towards your abdominal area,
TRICEPS PUSHDOWN
1. Attach the 20" straight bar
to the high pulley.
1. Stand facing towards the machine.
2. Grip the bar with your hands 4" to 6"
apart, palms facing forward.
3. Bring the bar to chest height.
Keep your arms tight against your
body, and push the bar down slowly.
4. Slowly return to the starting position.
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WW A |
ON
TRICEPS
TRICEP EXTENSION
1. Sit on the seat with your back
supported by the back pad.
2, Grip the strap handles, from the middle
pulley behind your head. Keep your
elbows close to the side of your head.
4, Push the handle forward until your
arm is fully extended.
5, Slowly retum to the starting position.
BICEPS CURL
1. Attach the 20” Straight Bar
to the lower pulley.
E 2. Stand facing the machine.
, Grip the bar with your hands
in an underhand position,
Keep your hands approxi-
mately 6" apart.
3. Gurl your arms upwards
slowly.
4. Slowly return to the starting
position.
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BICEPS
PREACHER CURL
1. Attach one strap handle to the lower
pulley.
2, Sit facing away from the machine
with your elbcw on the roller pad.
3. Adjust the seat height, if necessary,
to grip the strap handle as shown.
> 4, Pull the handle towards you,
5. Slowly return to the starting position.
REVERSE CURL
1. Attach the 20" Straight Bar
to the lower pulley.
2. Stand facing the machine.
Grip the bar with your hands
in an overhand position.
Keep your hands approxi-
mately 6” apart.
3. Curl your arms upwards slowly.
4. Slowly return to the starting
position,
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BICEPS
LEG EXTENSION
1.Adjust the seat so thal the pivot of the leg
extension/leg curl arm lines up with the pivot
point of your knees.
2.Adjust back pad angle, if needed.
3. Hook your legs over the upper roller pads
and your feet under the lower roller pads.
4. Extend your legs forward, and hold your
position momentarily.
5.5lowly return to the starting position.
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QUADRICEPS
LEG CURL
1.5tand facing the machine, and adjust
the upper roller pads to hit just above
your knees.
2.H00k one foot under the lower roller
pad, and grip the press arm for balance.
+.Curl your leg upward,
and hold your position
momentarily.
4 Slowly return to the
starting position,
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INNER THIGH
1.Attach the padded cuff
to the lower pulley.
2.5tand sideways to the machine.
J.Attach the cuff to the leg
closest to the machine.
4 Slowly scissor your leg across
your body while keeping your
body straight.
5.5lowly return to the starting
position,
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OUTER THIGH
1.Attach the padded cuff to the lower
pulley.
à Stand sideways to the machine.
3.Attach the cuff to the leg furthest
from the machine.
4. While keeping your leg straight
and positioned slightly in front
of your body, lift your leg outward
and upward as far as possible.
Keep your body straight, and lead
with your heel.
5.Slowly return to the starting
position.
GLUTE KICK
1.Attach the padded cuff to the lower pulley.
2 Attach the cuff to your ankle. Angle your upper body
forward; use the press arm for balance.
J. Keep your hips stationary and your leg straight.
Howly raise your foot up, in a backwards direction,
4. Contract your buttock at the peak of the
2.2lowly return to the starting position.
| " |
A | Wf "
GLUTEALS
as far as possible. Keep your toe pointed straight down.
movement, and hold your position momentarily.
INSPIRE
www.inspirefitness.net
TO INCREASE MUSCLE SIZE TO INCREASE ENDURANCE OR TONE
+ Do 810 10 repetitions of each exercise. * Do 12 to 15 repetitions of each exercise
+ Increase weight after each sat, * Complete 3 to 4 sats of each exercise
provided you maintain proper * Res: for 45 to 60 seconds between sets
body form and technique, * Limit rest between exercises to build
+ Complete 3 to À sets of each exercise. cardiovascular endurance
+ Rest for 45 10 60 seconds between sels. + Ideally, you should perform 30 seconds
of cardiovascular exercise
1. Weekly routine - one body area per day: — 2. Three-Day Routine - 3 days on, 1 day off
Monday and Wednesday: Upper Body Day 1: Chest, Arms and Abdominals
Tuesday and Thursday: Lower Body Day 2: Shoulders and Back
Friday: Rest Day 3: Legs and Abdominals
Allernate days for Abdominals Day 4: Rest
Never work the same muscle group Never work the same muscle group
on consecutive days. on consecutive days,
EXERCISE SAFETY
* Consult your physician before beginning an exercise program. Always
warm up before your workout with 5 to 10 minutes of cardiovascular
exercise. Then stretch slowly, exhaling as you gently stretch each muscle.
Without bouncing, hold each stretch for at least 10 to 30 seconds. Follow
your strength training regimen, stretch again to complete your workout,
+ Maintain proper spinal alignment and head positioning throughout your
workout.
* For maximum results, follow à complete fitness program that includes
proper nutrition, aerobic exercise and strength training.
* Your body will respond to weight training and conditioning only when
you complete your workout on a regular basis. Your new INSPIRE
M1 Multi-Gym will help you reach your goals only with consistent use.
+ To gain the most benefit out of your workout, it is necessary to use
muscles that complement each other. When using a particular muscle
you should use the supporting muscles as well.
* Do not attempt to lift more weight than you can comfortably handle.
Avoid the risk of injury by remaining within your limits.
* Do not hold your breath. Exhale the pressing action, inhale upon returning
to the start position.
* Make sure thal you read and understand your Owner's Manual and
all warning labels and decals on your machine. Please use all precautionary
measures necessary for safety.
Keep observers, especially children, at a safe distance from the equipment
while in operation. Do not allow children to play on the machine at any time.
« Carefully inspect your machine before each use, You must inspect the cables,
nuts, bolts, and belts on a daily basis. Replace or repair any frayed, loose,
or otherwise damaged parts at the first sign of a problem.
+ Always stay clear of all weights and moving parts. Obtain assistance to free
any jammed parts. Never attempt to free a jammed part by yourself.
+ Sweat IS comosive - make sure to wipe down the machines on a regular basis
with a watered down rag. Then, dry completely lo avoid rust.
+ Maintain a regular routine of preventative maintenance.
KNOW YOUR MACHINE
LAT BAR
UPPER PULLEY
PRESS ARM
ARTICULATING
HANDLES
MIDDLE PULLEY
LEG EXTENSION/
LEG CURL
LOWER PULLEY
MID ROW HANDLES
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