Zipro Tempo Bedienungsanleitung Seite 10

TRAINING AND EXERCISE PHASES
Using the machine offers many benefits. Most importantly, it will
improve your fitness, strengthen your muscles and, in combination
with a proper diet, allow you to burn unnecessary body fat.
BASIC TYPES OF TRAINING
MUSCLE BUILDING
Training to increase muscle size and strength. As you gradually increase
your exercise intensity, your muscles adapt to the effort and grow in
size.
Increasing the intensity of exercise can be achieved in two ways:
- by changing the applied resistance to a higher one,
- by changing the number of repetitions or sets of exercises performed.
The right amount of resistance for each exercise depends on the
individual user. You need to assess your limitations and choose the
resistance that is right for you. Start with 3 sets of 8 repetitions for each
exercise.
Rest for 3 minutes after each set.
When you are able to complete 3 sets of 12 repetitions without
difficulty, increase the resistance.
TONING
Toning is an exercise focused on firming and simultaneously slimming
the body and emphasising muscle mass.
Muscles can be toned with a balanced workout. Choose moderate
resistance and increase the number of repetitions in each set. Perform
as many sets of 15 to 20 repetitions as possible without discomfort.
Rest for 1 minute after each set.
Work your muscles by doing more sets of exercises and not by applying
much resistance.
WEIGHT LOSS
To lose weight, use low resistance and gradually increase the number
of repetitions in each set. Lead the workout for 20 to 30 minutes, with
breaks of no more than 30 seconds between sets.
CROSS TRAINING
Cross-training is an effective way to achieve a complete and well-
balanced exercise programme. The combination of strength training
and aerobic exercise shapes and strengthens the body.
Example of a balanced training programme:
- Conducting strength training every other day.
- On other days, perform 20-30 minutes of aerobic exercise, such as
running on a treadmill, riding a stationary bike or elliptical.
- Allocate at least one day of rest from training so that your body has
time to recover.
PERSONALISING YOUR TRAINING
Determining the exact duration of each workout and the number of
repetitions and sets of exercises performed is an individual matter. You
should progress at your own pace and be sensitive to your body's
signals. If you experience pain or dizziness during exercise, stop
immediately and contact your doctor before resuming training.
Remember that rest and proper diet are essential factors in any
exercise programme.
1. WARM-UP
Start each workout with 5 to 10 minutes of stretching and light warm-
up exercises. Warming up prepares your body for more intense exercise
by increasing circulation, raising your body temperature and supplying
Backrest adjustment
Adjust the backrest to the desired angle.
Secure the adjustment bracket by placing it in the profile on the frame.
NOTE: Make sure the backrest is positioned correctly before you start
exercising.
more oxygen to your muscles. It also reduces the risk of developing
cramps and getting injured. If you feel pain, stop exercising or decrease
your range of motion.
STRETCHING INNER THIGH MUSCLES
Sit on a flat surface with your legs bent and knees pointing outwards.
Put feet soles together and get them as close to you as possible.
Slightly push the knees downwards and hold for 15 seconds.
THIGH STRETCHING
Sit on a flat surface. Straighten the right leg and press the sole of the
left foot against the tight. Stretch your right arm towards the toes of the
right leg as far as possible. Hold for 15 seconds. Repeat for the left leg.
HEAD SIDE-TO-SIDE
Keep your head straight looking forwards. Keep your shoulders still,
and rotate the head right. Return your head so that you are looking
straight. Next, rotate it left and back to the starting point.
SHOULDERS UP-AND-DOWN
Lift the left hand as high as possible and hold for a few seconds. Repeat
for the right hand.
ACHILLES TENDON STRETCHING
Stand facing a wall. Extend the left foot forward and bend the knee a
little. Keep your right leg straight and back, with the heel on the
ground. Keep both heels flat on the ground and push your hips towards
the wall. Hold for 30 seconds. Repeat with the right leg extended.
Remember not to arch your back during the exercise.
BENDS
Stand up with your legs together. Bend forwards trying to get your
chest as close to the knees as possible. Hold for 15 seconds. Remember
not to bend the knees.
2. EXERCISE
Each workout should contain between 6 and 10 different exercises. To
balance and add variety to your activity, vary the exercises from session
to session. Schedule your workouts for the time of day when your
energy levels are highest.
Your training plan should include exercises for each major muscle
group, emphasising the areas you want to develop the most.
Doing the exercises correctly is crucial. It requires making the correct
movements and moving only the right body parts. Uncontrolled
movements cause fatigue and can lead to injury.
Repetitions in each set should be performed smoothly and without
breaks.
Correct breathing is essential. Exhale during the exercise phase of each
repetition and inhale during the return. Never hold your breath.
3. RELAXATION PHASE
This phase helps to calm the circulation and relax the muscles. This is a
repetition of the warm-up exercises. End each workout with 5-10
minutes of such activities. Be sure not to strain your muscles.
MOTIVATION
Achieving the best results is easier if training is a regular and enjoyable
part of your daily routine.
Record your results to track your progress.
EN
10