Training Recommendations - Maxxus BENCH PRESS PRO Installation & Operating Manual

Preparation Before Training
Before you start training make sure that not only your training device is in perfect condition, your body must also
Preparation Before Training
be prepared for training. Therefore, if you have not done any endurance training for some time, you should con-
Before you start training make sure that not only your training device is in perfect condition, your body must
sult your GP and undergo a fitness check-up. Also discuss your training target; they will certainly be able to give
also be prepared for training. Therefore, if you have not done any endurance training for some time, you
you valuable advice and information. This applies to people who are over 35, have problems with overweight,
should consult your GP and undergo a fitness check-up. Also discuss your training target; they will certainly
heart or circulatory system problems.
be able to give you valuable advice and information. This applies to people who are over 35, have problems
Training Plan
with overweight, heart or circulatory system problems.
Essential to effective, target orientated, and motivating training is to have a forward-looking trainings plan.
Plan your fitness training as an integral part of your daily routine. If you don't have a fixed plan, training can
Training Plan
easily interfere with regular commitments or continually be put off to another unspecified time.
Essential to effective, target orientated, and motivating training is to have a forward-looking trainings plan.
Plan your fitness training as an integral part of your daily routine. If you don't have a fixed plan, training can
If possible, create a long term monthly plan and not just from day to day or week to week. A training plan should
easily interfere with regular commitments or continually be put off to another unspecified time.
also include sufficient motivation and distraction during training sessions. An ideal distraction is to watch TV
during training as this diverts your attention both visually and acoustically. Make sure that you reward yourself
If possible, create a long term monthly plan and not just from day to day or week to week. A training plan
and set realistic targets such as to losing 1 or 2kgs in four weeks or to increase your training time by 10 minutes
should also include sufficient motivation and distraction during training sessions. An ideal distraction is to
within two weeks for example. If you reach your targets, then reward yourself with a favourite meal which you
watch TV during training as this diverts your attention both visually and acoustically. Make sure that you
have not allowed yourself till then.
reward yourself and set realistic targets such as to losing 1 or 2kgs in four weeks or to increase your train-
ing time by 10 minutes within two weeks for example. If you reach your targets, then reward yourself with a
Warm-Up Before Training
Warm-up on your training device for 3-5 minutes at minimum resistance. This will best prepare your body for the
favourite meal which you have not allowed yourself till then.
up-coming exertion in training.
Warm-Up Before Training
Cool-Down After Training
Warm-up on your training device for 3-5 minutes at minimum resistance. This will best prepare your body for
Do not just get off your training device immediately the training session is finished. Like with the warm-up stage
you should continue for 3-5 minutes at minimum resistance to cool down. After training you should stretch your
the up-coming exertion in training.
muscles thoroughly.
Cool-Down After Training
Do not just get off your training device immediately the training session is finished. Like with the warm-up
stage you should continue for 3-5 minutes at minimum resistance to cool down. After training you should
stretch your muscles thoroughly.

Training Recommendations

Training Recommendations
Front Thigh Muscles
Front Thigh Muscles
Support yourself with your right hand against the wall or on your training device. Bend
Support yourself with your right hand against the wall or on your training device. your knee and raise your left foot backwards so you can hold it with your left hand. Your
knee should be pointing straight down to the floor. Pull your leg backwards until you feel
Bend your knee and raise your left foot backwards so you can hold it with your
a light pulling in your thigh muscles. Hold this position for 10 to 15 seconds. Let your foot
left hand. Your knee should be pointing straight down to the floor. Pull your leg
go and stand it back on the floor. Repeat the exercise with your right leg.
backwards until you feel a light pulling in your thigh muscles. Hold this position
for 10 to 15 seconds. Let your foot go and stand it back on the floor. Repeat the
exercise with your right leg.
Inner Thigh Muscles
Inner Thigh Muscles
Sit on the floor. Pull the soles of your feet together in front of you raising your knees
Sit on the floor. Pull the soles of your feet together in front of you raising your
slightly. Grasp the upper sides of your feet and place your elbows on your thighs. Press
knees slightly. Grasp the upper sides of your feet and place your elbows on your
your thighs down towards the floor with your arms until you feel a light pulling in your
thigh muscles. Hold this position for 10 to 15 seconds. Make sure to keep your upper
thighs. Press your thighs down towards the floor with your arms until you feel a light
body straight throughout the exercise. Release the pressure from your thighs and slowly
pulling in your thigh muscles. Hold this position for 10 to 15 seconds. Make sure to
stretch out your legs to the front. Stand up slowly steadily.
keep your upper body straight throughout the exercise. Release the pressure from
your thighs and slowly stretch out your legs to the front. Stand up slowly steadily.
Legs, Calves and Buttocks
Legs, Calves and Buttocks
Sit on the floor. Stretch out your right leg and bend your left leg to place the sole of
Sit on the floor. Stretch out your right leg and bend your left leg to place the sole of your
your foot on your right thigh. Bend your top body over so you can stretch out your
foot on your right thigh. Bend your top body over so you can stretch out your right hand
right hand to touch your right toes. Hold this position for 10 to 15 seconds. Let go
to touch your right toes. Hold this position for 10 to 15 seconds. Let go of your toes and
of your toes and sit slowly and steadily up straight again. Repeat this exercise with sit slowly and steadily up straight again. Repeat this exercise with your left leg.
your left leg.
Leg and Lower Back Muscles
Sit on the floor with your legs stretched out. Stretch forward with your hands and
Leg and Lower Back Muscles
try to grasp the tips of your toes with both hands. Hold this position for 10 to 15
Sit on the floor with your legs stretched out. Stretch forward with your hands and try to
grasp the tips of your toes with both hands. Hold this position for 10 to 15 seconds. Let
seconds. Let go of your toes and slowly and steadily sit back up straight again.
go of your toes and slowly and steadily sit back up straight again.
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