Manual Tunturi WB20 (page 10 of 32) (English, German, Dutch, French, Spanish)

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English

Warning:

Before beginning any exercise program, consult

your physician. This is especially important for

individuals over the age of 35 or persons with

pre-existing health problems.

Read all instructions before using any fitness

equipment.

Tunturi New fitness bv. assumes no responsibility

for personal injury or property damage sustained

by or through the use of this product.

Save these instructions!

Important assembly

information

• Tools Required for Assembling the Bench: Two

Adjustable Wrenches and Allen Wrenches.

NOTE:

It is strongly recommended that this equipment

is assembled by two or more people to avoid

possible injury.

• Ensure Carriage Bolts are inserted through the

SQUARE holes on components that need to be

assembled. Attach washer only to end of the

Carriage Bolt.

• Use Allen Bolts or Hex Bolts inserted through

the ROUND hole on components that need to

be assembled.

• Always wait until all bolts are assembled onto

the bench before tightening the bolts. Do not

tighten each bolt right after it is installed

Fasten Nuts and Bolts

Securely tighten all Nuts and

Bolts after all

components have been

assembled in current and

previous steps.

NOTE: Do not over tighten

any component with pivoting function. Make sure

all pivoting components are able to move freely.

Do not tighten all Nuts and

Bolts in this step.

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.

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Tunturi WB20 Manual

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