Table of Contents
Related Manuals for Thane Fitness Power Gym
Summary of Contents for Thane Fitness Power Gym
- Page 1 A N U A L T O TAL BODY EXERCISE & W O R K O U T A Quality Thane Fitness Product Thane Fitness is a subsidiary of Includes 30 exercises using the Power Gym Thane International, Inc. La Quinta, Ca 92253 www.thane.com...
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Page 2: Table Of Contents
The Power Gym Cross Training System ........ -
Page 3: The Power Gym Cross Training System
S h ru g s ..........................2 2 this is the best total home gym you can buy. The main reason for The Power Gym’s popularity F o rw a rd Raises . -
Page 4: How To Establish Your Training Duration And Intensity On The Power Gym
To accurately determine your own heart rate, simply re c o rd your heart rate several times while a l ready fit and want to improve, gradually increase your intensity. working on The Power Gym at maximum eff o rt such as when you are doing the stepper on your highest possible setting. -
Page 5: Body Fat & Weight Loss Concept
3,500 calories of energ y. Although a shift in calorie balance will be accompanied by choose from a variety of over 30 diff e rent Power Gym exercises that can be done as changes in body weight, how your body loses weight varies depending on the type of weight loss pro- c ross-training aerobic and resistance workout. -
Page 6: Cool-Down
• 1 minute active rest between sets. STRETCHING TRICEPS • While seated on the Power Gym stretch all body parts to be worked out to full • Seated triceps extension 3 sets of 15 reps (Photo 5). extended position. • 1 minute active rest between sets. -
Page 7: I N T E Rmediate Wo R K O U
• Adjustable dial hydraulic exercise levels (3-6). SPRINT STRETCHING • 20-30 second sprints and 30 seconds regular pace. • While seated on Power Gym stretch all body parts to be worked out to (3 sets - return to regular stepping.) full extended position. BICEPS WARM-UP •... -
Page 8: Advanced Wo R K O U
• Adjustable dial hydraulic exercise levels (4-8). • Seated rows (Photo 8). STRETCHING • One arm row (Photo 9). • While seated on Power Gym stretch all body parts to be worked out to • Standing raises (Photo 16). full extended position. • Shrugs (Photo 18). -
Page 9: Concentration Curls
SHOULDERS • Lateral standing raises (Photo 16). • Shrugs (Photo 18). • Forward raises (Photo19). • Leg extension (Photo 20). • Seated raises (Photo 15). • Leg curls (Photo 21). • Shoulder press (Photo 14). • Adductions (Photo 23). • 3 cables, 5 sets of 8-15 reps with one set of sprint between each set. •... - Page 10 The Power Gym Exercises Concentration Curls (4) S t a rting position: Sit sideways on the Power Gym with legs apart and CARDIOVASCULAR feet firmly on the floor. Grab the resistance bar with the hand closest to the back of the machine using an underhand grip and rest the arm Adjustable Dial Hydraulic Exerciser - Attachment (1) being worked on the corresponding leg.
- Page 11 S t a rting position: Adjust the seat back to the flat position. Sit on grip. Sit on the floor, facing the Power Gym. Place both the Power Gym and grab the resistance bars with an underh a n d feet on the base, and bend knees slightly. Bend body motion.
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Page 12: Upright Rows
S t a rting position: Adjust seat back to the incline position. Sit on the S t a rting position: Stand behind the Power Gym facing towards the Power Gym with feet resting on the foot pegs and back against the stepper with toes resting on the base and heels on the floor, arm s back pad with hip and head flat on the bench. -
Page 13: S H Ru G
LEGS Leg Extensions (20) S t a rting position: Facing the back of the Power Gym, stand with legs on either side of the seat. Position the resistance bands under the handle bars. Grab the resistance bands with palms facing back. -
Page 14: A D D U C T I O N
Abdominal Obliques (27) M o v e m e n t : P ress the knees out and away from the Power Gym, b reathing out while pushing and breathing in while slowly re t u rning to the starting position. -
Page 15: Back
BACK Back Extension (28) P e rf o rmed simultaniously with the abdominal cru n c h . Muscles Emphasized: Lower back muscle. Accelerated Weight Loss Plan photo 28 Back Lateral Flexion (29) P e rf o rmed simultaniously with the abdominal obliques. Muscles Emphasized: Lateral flexor muscle and lower back muscle. -
Page 16: Why Is There Fat
Why is There Fat? Food and How to Control It Believe it or not, fat is important. It is not nature ’s mistake, but rather, essential to life. D o n ’t s The ability to store energy in the form of fat is a critical survival mechanism for any living 1 ) Avoid going on repeated diets, each of which usually sets you up to regain everything you o rganism subject to an uncertain and intermittently inadequate food supply. -
Page 17: D O S
3 ) Try to avoid p rocessed foods high in sugar and white flour. Check your labels and do not eat Food Preparation anything that has too much of these items in the ingredient list, as they too contribute to obesity and ill health. -
Page 18: Restaurant Eating
This is how primitive man ate, a good indication that it is the way nature intended. Most of us • Avoid creamy foods. Many dishes that are normally pre p a red with cream are just as tasty have been conditioned to eat when it’s time to eat: lunchtime, dinnertime, breakfast. But the tru t h without it. -
Page 19: Nutritional Supplementation
• Avoid all added fats: The most important diet principle of all added fats and oils (a) make you any single allergenic food more often than once every three to four days is the easiest way to fatter faster than anything else you can do or eat, (b) increase your risk of heart disease and accomplish this. - Page 20 Notes:...