Christopeit Sport SP2000 Instructions De Montage Et D'utilisation page 23

GENERAL TRAINING INSTRUCTIONS - STRENGTH TRAINING
RECOMMENDATION
1. Before training, you should warm up the body with light exercises with
weights. Stretching exercises and gymnastic exercises should only be
made after training in order to reduce muscle tone and to achieve better
regeneration.
2. You should also read the information and safety recommendations in
the assembly and operating instructions.
3. The exercises should be coordinated in such a way that between
the individual sets, depending on the desired training (hypertrophy -
maximum strength training - strength endurance) a break of (60 seconds
- 120 seconds - 30 seconds) is inserted.
4. Don't overestimate yourself and choose your weights according to
your physical condition. Increase slowly and never train to the pain limit,
especially if you are a beginner.
5. Select the exercise units according to the illustrations, your physical
needs and the possibilities of the available equipment.
6. A minimum training duration of 45 to 60 minutes and depending on
your condition is recommended.
7. Choose your training days carefully beforehand (Mon - Wed - Fri) and
prepare yourself well in terms of your attitude. 3 training days per week
are highly recommended. You will experience a physical and muscular
increase.
8. Furthermore, breathing is of crucial importance, when training with
weights you should exhale during exertion, e.g. when lifting and pressing
loads. Always breathe in as you release.
9. Ensure correct posture to avoid injuries.
10.After your workout, cool down to relax your muscles by stretching the
trained muscle groups.
EXAMPLES
Training for beginners:
[ Strength endurance > Hype
trophy > Strength endurance >
Hypertrophy > Maximum strength
> Strength endurance ]
Training sets: 3
Reps: 20 to 25
Breaks: 30 sec
Muscle groups: max. 3 to 5
(e.g. chest - triceps - shoulder -
biceps - abdominal )
EXERCISES
(Pictures show examples o exercise options at another tness station.)
Exercise 1: Leg extension
Exercise 4: Lat Pulldown
Exercise 7: Bench press
The complete training instructions with over 30 exercise examples you can found in our download area at: www.christopeit-sport.com.
Advanced training:
[ Hypertrophy > Maximum Strength
> Hypertrophy > Strength endur-
ance > Hypertrophy > Maximum
strength ]
Training Sets:5
Reps: 10
Breaks: 60 sec
Muscle groups: max. 4
(e.g. chest - triceps - abdominal -
legs or latissimus - biceps - deltoid
- stepper)
Exercise 2: Leg curls
Exercise 5: Arm curl
Exercise 8: Rowing
Movement execution:
01 Hypertrophy
lift the weight up in 1 sec / lower the
weight in 3 sec.
02 Endurance
lift the weight up for 2 seconds
/ lower the weight down for 2
seconds.
03 Maximum power
explosively lift the weight up /
lower the weight down for 2-3 sec.
Training rhythm:
Monday - Wednesday - Friday
- Sunday - Tuesday - Thursday -
Saturday ...
Handle variants:
lower grip - upper grip - neutral grip
MUSCLES
1. Forearm
2. Biceps
3. Triceps
4. Chest
5. Deltoid
6. Trapezius
7. Lower back muscle
8. Serratus
9. Abdominal
10.Latissimus
11.Abdominal
12.Glutes
13.Quadriceps
14.Large leg muscle
15.Stepper muscle
16.Foot extensor muscle
17.Oblique muscle
Exercise 3: Overlay
Exercise 6: Front pulling
Exercise 09: Buttery
23
Step position:
Feet hip to shoulder width -
knees slightly bent - stomach and
buttocks tightly tense - chest slight-
ly raised - head in extension of the
spine - look straight ahead
Postures:
Basic position - feet parallel to the
hips - shoulder width apart - stom-
ach and buttocks rmly tense -
shoulders slightly bent back - head
in extension of the spine - look
straight ahead
Sitting position:
Legs slightly apart - feet vertical
under the knees - pelvis straight,
pelvis slightly tilted - chest upright
- head in extension of the spine -
look straight ahead
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