Manual Tunturi HG10 Home Gym (page 14 of 40) (English, German, Dutch, French, Spanish)

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English

Cable Tension Adjustment

Adjust the tension of the

Cable System by moving the

position of lower Pulley on

the two Double Floating

Pulley Brackets.

• If the tension is too

loose, move the lower pulley

up by one hole.

• If the tension is too

tight, move the lower pulley

down by one hole

Weight resistance chart

Weight

Plate

Front

Press

Butterfly Lat Pull Low

pulley

1 16 7 14 16

2 22 10 20 22

3 29 12 24 29

4 36 16 30 36

5 42 18 36 42

6 48 20 40 48

7 54 22 46 54

8 61 24 50 61

9 68 28 56 68

Note:

• Each plate weights5 kgs.

• Numbers are approximate.

• Actual weights may vary.

• Values for Buttery are for each arm.

Values are shown in kgs

Exercise guidelines

Building Muscle and Gaining Weight

Unlike aerobic exercise, which emphasizes

endurance training, anaerobic exercise focuses on

strength training. A gradual weight gain can occur

while building the size and strength of muscles.

While developing muscle mass, your body adapts

to the stress placed upon it. You can modify

your diet to include foods such as meat, fish and

vegetables.

These foods help muscles recover and replenish

important nutrients after a strenuous workout.

Muscle Strength and Endurance

To achieve the greatest benefit from exercise, it

is important to develop an exercise program that

allows you to work all of the major muscle groups

equally.

To increase muscles strength; follow this principle:

Increasing resistance and maintaining the number

of repetitions of an exercise results in increased

muscle strength.

To tone your body, follow the principle: Decreasing

resistance plus increasing the number of repetitions

of an exercise results in increased body tone.

Once you feel comfortable with an exercise,

you can change the resistance, the number of

repetitions, or the speed at which you do the

exercise. It is not necessary to change all three

variables. For example, let’s say that you are

training at 22kgs and performing the exercise 10

times in 3 minutes. When this becomes too easy,

you may decide to move up lifting 27kgs for the

same number of repetitions in the same amount of

time. Lifting more weights fewer times most often

develops muscle strength. To gain both muscle

strength and endurance, it is recommended that

you perform each exercise 15 to 20 reps per set.

Training Intensity

How hard you begin to train depends on

your overall level of fitness. The soreness you

experienced can be lessened by decreasing the

load you place on your muscles and by performing

fewer sets.

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Tunturi HG10 Home Gym Manual

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