Total gym 1000 инструкция по сборке

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  e x e r c i s e s y s t e m E X E R C I S E B O O K L E T…

• Page 2: Table Of Contents

  ABLE OF ONTENTS How To Use This Exercise Booklet …………..3 Total Fitness With The Total Gym® 1000 (Helpful Hints) ……3 Definitions of Terms: Fitness Circuit ………………….4 Intensity: Level of Resistance …………….4 Repetitions ………………….4 Sets ……………………4 Tempo: Speed of Movement…………….4 Rest Period ………………….4 Frequency: Rate of Progression …………….4 Three Different Exercise Movements: Bilateral Movement ……………….4…

• Page 3: How To Use This Exercise Booklet

  XERCISE OTAL ITNESS 1000 OTAL OOKLET ® What is fitness? In general, fitness can be viewed as a mea- Your body is probably thanking you already. It can hardly sure of body composition (fat vs. muscle), aerobic wait to feel those old muscles toning up. That’s because endurance, muscular strength and flexibility.

• Page 4: Definitions Of Terms

  EFINITION OF ERMS HREE XERCISE OVEMENTS Fitness Circuit: Comprehensive exercise requires the systematic training of all the body’s major muscle groups. Total body fitness is best achieved through Circuit Training, a series of exercises performed repetitively in a certain sequence. After every exercise is finished and the circuit is complete, repeat it as recommended on the charts for each program.

• Page 5: Exercise Resistance Chart

  ® 1000 E OTAL XERCISE ESISTANCE HART When you need to know how much resistance the Total Gym® 1000 creates at a particular level, use the following chart: EIGHT LEVEL SLOPE° 24° 51 43 103 43 108 21° 18° 15° 12°…

• Page 6: Starter /Beginner Program

  TARTER EGINNER ROGRAM The Starter Program should be used for at least two weeks for non-exercisers. Follow the chart on page 5 for exer- cise description. Then continue with the Beginners Program according to the Beginner Program Chart on the page 5.

• Page 7: Circuit Training For Men And Women

  TARTER EGINNER ROGRAM #7 Stretcher: #6 Decline Abdominal Crunch: Unhook arm pulley cable. Unhook arm pulley cable. Grasp pulley handles. Attach wing accessory. Slide the glideboard up and sit at the bottom Start in the Squat position facing the height (#5) on the glideboard.

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  IRCUIT RAINING ROGRAM #8 Cardio Pull: #9 Rowing: Hook arm pulley Hook arm pulley cable. cable. Attach wing Attach wing accessory. accessory. Position at desired Secure feet under top resistance level. Grasp bar of wing sitting at handles and sit at the top edge of glideboard.

• Page 9: Intermediate Men’s And Women’s

  ’ ’ NTERMEDIATE S AND OMEN ORKOUT HART Exercise# Description Repetitions Sets Tempo Rest Time Leg Pull 12-20 circuit Arm Pullover 12-20 circuit Butterflys 12-20 circuit Seated Row 12-20 circuit Squat 12-20 circuit Decline Abdominal Crunch 12-20 circuit Stretcher 12-20 circuit Additional Exercises Seated Bench Press (for men)

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  NTERMEDIATE XERCISES FOR EN AND OMEN #4 Seated Row: #3 Butterfly: Hook arm pulley cable. Hook arm pulley cable. Grasp handles and Grasp handles and sit at straddle the top of the the top of the glideboard glideboard facing the facing away from the height adjustment height adjustment…
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  NTERMEDIATE XERCISES ECOMMENDED FOR ECOMMENDED FOR OMEN #11 Seated #12 Hip Abduction: Bench Press: Hook arm pulley Hook arm pulley cable. cable. Grasp handles and sit at the top of the Grasp handles. Sit glideboard, facing the at top of glideboard facing away from height adjustment height adjustment…
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  NTERMEDIATE XERCISES ECOMMENDED FOR EN AND OMEN ECOMMENDED FOR OMEN #15 Twister: #16 Hip and Thigh Extension: Hook arm pulley cable. Unhook arm pulley cable. Grasp both handles and sit sideways on the Face away from the glideboard. Keep arms height adjustment slightly bent and close column and kneel…

• Page 13: Advanced Men’s And Women’s — Body Building

  DVANCED RAINING ROGRAMS PORT PECIFIC ROGRAMS ’ ’ S AND OMEN DVANCED RAINING HARTS Exercise# Description Repetitions Sets Tempo Rest Time Front Press 8-15 45 seconds (requires wing accessory) Butterfly 8-15 45 seconds Seated Press 8-15 45 seconds Front Deltoid Raises 8-15 45 seconds Side Deltoid Raises…

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  ’ ’ DVANCED S AND OMEN ORKOUT HEST OTE THAT EXERCISE REQUIRES THE CCESSORY #18 Front Press: Unhook arm pulley #3 Butterfly: Hook arm pulley cable. #11 Seated Bench Press: Hook arm cable. Attach wing accessory. Lay face Grasp handles and sit at the top of the pulley cable.
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  ’ ’ DVANCED S AND OMEN ORKOUT ICEPS #22 Laying Curls: #13 Seated Curls: Hook arm pulley Hook arm pulley cable. cable. Grasp handles and Grasp handles and straddle the top of the straddle the top of glideboard facing the the glideboard facing height adjustment the height adjustment…
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  ’ ’ DVANCED S AND OMEN ORKOUT CCESSORY OTE THAT EXERCISE REQUIRES THE #17 Pull Up: #4 Seated Row: Unhook arm pulley Hook arm pulley cable. Attach wing cable. accessory Grasp handles and Pull glideboard up so straddle the top of you can lay on your the glideboard facing stomach while holding…
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  ’ ’ DVANCED S AND OMEN ORKOUT #25 One Leg Squat: #1 Leg Pull: Unhook arm pulley Unhook arm pulley cable. Attach wing cable. Attach wing accessory. accessory. Secure feet under top Position rails on highest resistance level. Roll bar of wing accessory. glideboard toward Lay on your back with support column and sit…
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  ’ ’ DVANCED S AND OMEN ORKOUT DDITIONAL EXERCISES FOR WOMEN OTE THAT EXERCISE REQUIRE THE ULLEY CCESSORY #12 Hip Abduction: Hook arm pulley #28 Hamstring Pull: Unhook arm pulley #29 Inner Thigh Pull: Unhook arm pulley cable. Grasp handles and sit at the top cable.

• Page 19: Sport Specific Programs

  ’ ’ DVANCED S AND OMEN ORKOUT BDOMINALS #31 Side Bends #15 Twister Hook arm pulley Hook arm pulley cable. cable. Grasp handles and Grasp both handles pull the glideboard and sit sideways on the up so you can lay on glideboard.

• Page 20: Tennis

  PORTS PECIFIC ROGRAMS These programs are designed to aide in training for specific sports. ENNIS UNNING ALKING Exercise# Description Page # Exercise# Description Page # Stretcher Stretcher Arm Pullover Groin Stretch Twisting Squat Toe Raise Butterfly Lunges Tennis Backhand Surfer Laying Curls One Legged Squat Leg Pulls…

• Page 21: Accessories

  PORTS PECIFIC XERCISES #35 G #36 H ROIN TRETCH URDLE TRETCH #35 Groin Stretch #36 Hurdle Stretch Unhook arm pulley Unhook arm pulley cable. cable. Facing the support Facing the support column, grasp handles column, grasp and sit at the bottom handles and sit at edge of the glideboard.

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  … CCESSORIES CONTINUED CCESSORY The Wing Accessory allows the pullup and chin up exercises to be simulated to work the arms, lats and back. The same accessory can be used for the front press which works the upper chest and triceps. The Wing Accessory is also ideal for performing squats to work the hips, thighs and calves.
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  ® 1000 DDITIONAL XERCISES OTAL Begin using your Total Gym® 1000 with the exercises found in the front of this Exercise Booklet first to familiarize yourself with the product before attempting to perform these additional exercises. DDITIONAL XERCISES HEST Low Butterfly: Lower Chest/Bust-line Dips: Chest, Shoulders, Triceps High Butterfly: Upper Chest Pullover Reach: Chest, Lats, Triceps…

• Page 24: Additional Exercises

  DDITIONAL XERCISES DDITIONAL XERCISES HOULDERS Shoulders Press Behind Neck: Shoulders, Triceps Iron Cross: Lats, Shoulders, Arms Tennis Serve: Shoulders, Arms, Lats Swimmer: Lats, Shoulders, Arms Cross Country Skier: Triceps, Shoulders Long Pull: Lats, Shoulders, Triceps Shrugs: Traps Lat Pull-in: Lats, Shoulders, Biceps Rear Deltoid Raise: Rear Shoulder, Triceps Back Extension: Low Back…

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  DDITIONAL XERCISES BDOMINALS Leg Pull Sit-Up: Abs, Legs Reverse Decline Sit-up: Abs, Waist Incline Sit-up: Abs, Waist Decline Leg Raises: Lower Abs Reverse Hip & Thigh Extension: Abs, Buttock Abdominal Push: Upper Abs Leg Raises: Lower Abs DDITIONAL XERCISES DDITIONAL XERCISES OWING ACK AND…
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  DDITIONAL XERCISES DDITIONAL XERCISES ICEPS UTTOCK Shoulders Shoulders Preacher Curls: Biceps, Forearms Side Squat: Hips, Thighs Peak Concentration Curls: Biceps One Leg Side Squat: Hips, Thighs Chin Up: Biceps, Lats, Shoulders…
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  ©1998, ©1999, ©2000, ©2001, ©2003 Fitness Quest® Inc. All rights reserved. Made in China. ©1998, ©1999, ©2000, ©2001, ©2003 Total Gym Fitness, LLC. All rights reserved. Total Gym is a registered ® trademark. U.S. Patents #D 405,132, #5,967,955; ROC Patents #ND-060792; PRC Patent #ZL 97 2 28552.0. No part of this booklet may be reproduced or utilized in any form, by any means, electronic, mechanical or otherwise, without the express written consent of the copyright holder.

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  e x e r c i s e s y s t e m O W N E R ’ S M A N U A L…

• Page 2: Table Of Contents

  Congratulations on purchasing your new Total Gym With this product in your home, you have everything you need to start your own workout program, to tone and strengthen the important muscle groups of your upper and lower body. This is vital for all of us, regardless of age, sex, or fitness level, and regardless of whether your primary goal is body sculpting, weight control, health maintenance, or more energy for daily…

• Page 3: Components View & Specifications

  PRODUCT SPECIFICATIONS Height Adjustment Vertical Height “C” Pin Adjustment Column Arm Pulley Assembly Height Adjustment Lever Cable Handle Back Crossbar Rollers Leg Pulley Accessory Kit Rope Foot Harness Clip Allen Wrenches Stopper Packed in the leg pulley accessory kit Glideboard Top Inner Rail Center Support Rail 2 Large…

• Page 4: Safety Instructions

  SAFETY FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS IN THIS MANUAL MAY RESULT IN SERIOUS INJURY. Before beginning this or any exercise program, consult a physician or health profes- sional, who can assist you in planning a program appropriate for your age and physical con- dition.

• Page 5: Set Up

  SET UP KEEP HAIR, FINGERS, LOOSE CLOTHING, PETS, AND CHILDREN AWAY FROM HINGES AND OTHER MOVING PARTS TO AVOID SERIOUS INJURY. ALSO, TO AVOID SERIOUS INJURY, BE SURE TO HAVE THE HEIGHT ADJUSTMENT “C” PIN AND HITCH PINS AT BASE OF RAILS LOCKED IN PLACE BEFORE GETTING ON YOUR TOTAL GYM 1000. Pull the product out of the shipping box.

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  (a) Position one foot on back crossbar to keep the product from lifting off the floor. With one hand on either the right or left rail and the other hand holding the height adjustment “C” pin, slide the rails up along the height adjustment column.

• Page 7: Accessories

  WING ACCESSORY The wing accessory provided with your unit has been uniquely designed to serve several pur- poses. It can be placed at the top or bottom of the exerciser and angled toward you or away from you depending upon what is comfortable for you. Two thick foam pads are provided with the wing accessory.

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  FRONT PRESS Locate the holes at the bottom of the right and left rails near the front crossbar. With the wing angled toward the glideboard, line up the brackets on the wing with the desired position holes on the rails. Insert the 2 large hitch pins through the holes on the wing accessory brackets and the hole on the rails, as shown in Figure 4.

• Page 9: To Attach Leg Pulley

  HOW TO ATTACH THE LEG PULLEY ACCESSORY KIT Harness Connect the leg pulley bracket to the height adjustment column by aligning bracket with the hole at the top of the column. (Be sure bracket is right side up.) Insert large hitch pin through the hole to secure bracket onto the height adjustment column.

• Page 10: Starting Out

  STARTING OUT Wear athletic shoes and comfortable light clothing when exercising on the Total Gym Do not exercise barefoot. Check your exerciser before using to ensure that all the parts are in place and working properly (see page 12 for details of the inspection process). Adult super- vision is required at all times.

• Page 11: Inspection & Maintenance

  INSPECTION AND MAINTENANCE INSPECT YOUR TOTAL GYM Before using your Total Gym following inspection: • Make sure the equipment is fully opened and sitting on a solid level surface with plenty of clearance on all sides. Unit should be used on carpeted surfaces only. •…

• Page 12: To Remove The Glideboard

  (a) Remove the 2 small safety hitch pins located in the brackets at the base of the right and left rails on the column end of the unit. (b) Fold down vertical height adjustment column and replace pins. With caution, to avoid pinched fingers or hands, lift up at the center of the frame and fold the exerciser together until it rests firmly on the front…

• Page 13: Exploded Drawing And Key

  TOTAL GYM 1000 PARTS LIST ® PART # PART DESCRIPTION QTY. Vertical Column Tube Rollers Stoppers Screws Washers Nuts Screws Upper Rail (right & left) Center Support Rail Rectangular Tube Caps Plastic Bushings Shaft Lower Rail Platform Platform Rail PART # PART DESCRIPTION Left Fender Right Fender…

• Page 14: Owner’s Purchase Record

  (located on the height adjustment column) Important! Save your sales receipt. You may wish to tape or staple it into this book. ©1997 and ©1999 Fitness Quest® Inc. All rights reserved. Made in Taiwan. ©1997 Total Gym Fitness, Ltd. All rights reserved. Total Gym is a registered trademark of Total Gym ®…