Weslo BODYSHOP 831.150490 User Manual page 9

EXERCISE FORM
In order to obtain the greatest benefits from exercis-
ing, proper form is essential. Maintaining proper form
means moving through the full range of motion for
each exercise, and moving only the appropriate parts
of the body. Exercising in an uncontrolled manner will
leave you feeling exhausted.
On pages 9 through 12 of this manual, you will find
illustrations demonstrating how to set up the
BODYSHOP for each exercise and photographs
showing the correct form for each exemise. A descrip-
tion of each exercise is also provided, along with a list
of the muscles affected.
The rapetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale
during the exertion stage of each repetition and inhale
during the return stroke; never hold your breath. Rest
for 3 minutes after each set if _iou are doing a muscle
building workout, 1 minute after each set if you are
doing a toning workout, and 30 seconds after each
set if you are doing a weight loss workout.
COOLING DOWN
Finish each workout with 5 to 10 minutes of stretch-
ing. Include stretches for both your arms and legs.
Move slowly as you stretch-do not bounce. Ease
into each stretch gradually and go only as far as you
can without strain. Stretching at the end of each work-
out is effective for increasing flexibility and helping to
prevent soreness and other post-workout problems.
STAYING MOTIVATED
For motivation, keep a record of each workout. Write
the date, exercises performed, resistance selected,
and numbers of repetitions and sets completed.
Record your weight and key body measurements
each month.
The key to success Is to make exercise a regular and
enjoyable part of your everyday life.
SET-UP AND EXERCISE FORM
il
Bring the Right and Left Arms (13, 14) together, until you can
slide the desirednumber of Weight Bands (27, 28, or 29) onto
the,indicated pins. Secure the Weight Band(s) with Spring
Clips (32). Note: The seat is shown removed for illustra-
tion purposes.
Be sure the Pivot Arm (16) is secured with the Lock Pin (24).
16
13
Place the desired amount of resistance on the arms (see
above). Sit on the seat. Position your legs against the insides
of the arms as shown. Press the arms out as far as possible.
Return to the starting position.
Muscles affected: abductor, gluteus medlus
9