Trojan VISION 360 Manual
  1. Manuals
  2. Brands
  3. Trojan Manuals
  4. Fitness Equipment
  5. VISION 360
  6. Manual

Trojan VISION 360 Manual

Training program
Hide thumbs Also See for VISION 360:

Advertisement

Table of Contents

TROJAN
®
MY SPACE MY TIME
VISION 360 - TRAINING PROGRAM
• WEIGHT LOSS PROGRAM
(BEGINNER, INTERMEDIATE & ADVANCED)
• TONING PROGRAM
(BEGINNER, INTERMEDIATE & ADVANCED)
• MUSCLE GAIN PROGRAM
(BEGINNER, INTERMEDIATE & ADVANCED)
CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT.
KEEP THIS MANUAL FOR
FUTURE REFERENCE

Advertisement

Table of Contents
loading

Related Manuals for Trojan VISION 360

Summary of Contents for Trojan VISION 360

  • Page 1 TROJAN ® MY SPACE MY TIME VISION 360 - TRAINING PROGRAM • WEIGHT LOSS PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED) • TONING PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED) • MUSCLE GAIN PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED) CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT.

  • Page 2: Table Of Contents

    INDEX PAGE SAFETY INSTRUCTIONS FITNESS TIPS & TECHNIQUES WARM UP & COOL DOWN TRAINING TERMS EXERCISE TERMS EXERCISES 6.1 MUSCLE GAIN 6.2 TONING 6.3 WEIGHT LOSS TRAINING LOG...

  • Page 3: Safety Instructions

    1. SAFETY INSTRUCTIONS It is the sole responsibility of the purchaser of TROJAN products to read the owner’s manual, warning labels and instruct all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest is important. If any of these instructions or warnings are unclear, please contact Trojan Customer Services on 0861 876526 (0861 Trojan), within the Republic of South Africa.
  • Page 4 • Ensure that weight selector pins are fully inserted as partial insertion can cause weights to fall unexpectedly. • Never pin the weight stack in an elevated position. • Never remove a selector pin if any weights are suspended. • Never attempt to release jammed weights or pins that are suspended. USER WEIGHT LIMITATIONS • This TROJAN VISION 360 may not be used by persons weighing more than 120 kg. SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE If any of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 876526 (0861 Trojan), within the Republic of South Africa or visit www.trojanhealth.co.za.

  • Page 5: Fitness Tips & Techniques

    The exercise routine that is performed with the VISION 360 HOME GYM will develop the whole body. These muscle groups are highlighted on the muscle chart below. Trojan and the Heart and Stroke Foundation have joined forces to KEEP SOUTH AFRICA MOVING. The Heart and Stroke Foundation South Africa encourages all South Africans to make heart-healthy choices that include daily physical activity, exercise and a balanced diet. Use Trojan, SA’s No. 1 selling Home Fitness brand to gives you the ability to boost your fitness level and lower your risk of cardiovascular disease. Visit w ww.trojanhealth.co.za for equipment choices and exercise programs, and www.heartfoundation.co.za for information on how to adopt a healthy lifestyle.

  • Page 6: Warm Up & Cool Down

    3. WARM-UP AND COOL-DOWN WORKOUT GUIDELINES Each workout should include the following three parts: A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (Note: During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems. EXERCISE FREQUENCY To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.

  • Page 7: Training Terms

    4. TRAINING TERMS: Please familiarize yourself with the following terms before you start exercising. These terms are refered to in the inidivdual training programs. Duration In a gym program this will refer to the workout time of the entire program Intensity This will refer to the amount of weight used, and the amount of rest given between each set of a exercise Type Refers to the type of training , ie strength, resistance, cardio etc. Reps/ A single cycle of lifting and lowering a weight Repetitions...
  • Page 8 5. EXERCISE TERMS (CONT.): Preacher curls Set the preacher bench so it sits under your arms. Grasp the lower bar in an underhand grip, with arms straight. Curl arms upwards towards chest. Inhale as you curl. Exhale as return to start position. Reverse grip Set the preacher bench so it sits under wrist curls your arms.
  • Page 9 EXERCISE TERMS (CONT.): Reverse grip Attach the Lat Bar to the lower cable. seated low row Sit on the floor with legs extended straight. Grasp the bar in an underhand grip. Pull the bar towards your waist, squeezing the shoulder blades back. Inhale as you pull. Exhale as you return to start position. Cable front Attach the small bar to the lower cable. raises Attach the small bar to the lower cable.
  • Page 10 5. EXERCISE TERMS (CONT.): Reverse grip Grab the lat bar with a shoulder width lat pull down hand grip. Grasp the bar in an underhand grip. Pull the lat bar down to your chest, while squeezing back the shoulder blades. Inhale as you pull. Exhale as return to start position. Close grip Grab the lat bar with a grip narrower lat pull down than the shoulder width.
  • Page 11 5. EXERCISE TERMS (CONT.): Standing hamstring Stand facing the gym holding the curl backrest for support. Hook one foot under foam pads. Raise leg upwards as far as possible. Keep core tight and hips stationary. Return to start position. Inhale as you raise legs. Exhale as return to start position. Hip abduction Stand side on to the gym . Hold onto curl pad for support.
  • Page 12 5. EXERCISE TERMS (CONT.): Reverse grip Stand facing the gym. Grab hold Triceps push downs of the short bar on the upper cable. Use an underhand grip. Keep elbow tightly at your side. Extend arms downwards until straight. Inhale as you pull arms down. Exhale as return to start position. Deep press Stand 1m in front of the gym.
  • Page 13 5. EXERCISE TERMS (CONT.): Floor crunches Lie on the floor with knees bent at 90 degrees. Hands gently at the side of your head. Raise shoulders off floor as crunch towards knees. Return to start position. Inhale as you crunch. Exhale as return to start position. Lunges Stand with one foot 1 metre in front of the other. Engage core and keep abs tight and upper body straight and upright.
  • Page 14 5. EXERCISE TERMS (CONT.): Burpies Start in the crouched position, with feet between hands. Kick feet backwards into push up position. Bring feet forwards again into crouching position. Jump into the air with arms outstretched. Land softly and controlled. Return to starting crouching position. Jumping lunges Stand with one leg 1 meter in front of the other.

Table of Contents