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Creating Your Exercise Routine |
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Once
you learn the various exercises and stretches that are possible
with the Resistance Chair™ exercise system, the next step is to put these
exercises together into a complete workout session. The
exercise guidelines presented below will help you to avoid
injury and to make the most productive use of your time
when working out. |
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Proper
Technique
Strive to maintain the proper technique when using the Resistance
Chair™ system in order to prevent injury and to ensure that
you affect the target muscle group with each specific exercise.
Keep in mind the following techique tips: |
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Keep
your back straight and sit upright in the chair. |
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Use a smooth, full range of motion with each repetition. |
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Do not jerk during the movement. |
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Avoid biting down on your teeth while exercising, as this can
crack the enamel. |
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Remember
to breathe with each repetition and not hold your breath. |
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During
strength training, rest for 30 to 60 seconds between each set. |
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Repetition,
Sets, and Rest Periods
A repetition (or "rep") refers to a single pulling
movement on the Resistance Anchor Cable, from rest to full extension
and back to rest again. A group of repetitions is referred
to as a "set". Your workout routines will generally
consist of a set of 8 to 12 repetitions of each exercise,
with a rest period of at least 30 to 60 seconds between
sets. When you go back later in the workout and complete
another 8 to 12 repetitions of a particular exercise, this
represents your second "set" of this exercise. |
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Alternate
Target Muscle Groups
In order to give your muscles time to recover between sets,
alternate between shoulder, chest, and back exercises as
you progress through your routine. And do the arm exercises
last, since your tricep and bicep muscles are involved to
a lesser degree in virtually all of the exercises, so it's
best not to tire these arm muscles early in your session.
The chart below shows an example of the order to use when
progressing from one exercise to the next. |
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| Muscle
Group |
1st
Half of Workout |
2nd
Half of Workout |
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Complete
one set of 8 to 12 repetitions of each of
the following exercises, in
the order presented |
One
set of 8 to 12 repetitions
of each of the following
exercises, in the
order presented |
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Chest |
Chest Press |
Incline Press |
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Shoulders |
Overhead Press |
Lateral Raises |
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Back/Neck |
Bent Rows |
Bent Rows |
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| Abdomen |
Ab
Crunch |
Ab
Crunch |
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| Shoulders |
Lateral
Raises |
Front
Raises |
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| Legs |
Knee Bends |
Side Step |
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| Arms |
Bicep
Curl |
Tricep
Extension |
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Adding
Sets to Your Workout
As your strength and stamina improve, complete more than
one set of repetitions with each exercise. For example,
in the workout chart presented above, you would complete
8 to 12 repetitions of each exercise listed under "1st
Half of Workout". Then, go back and repeat the process,
i.e., go through the series of exercises again, performing
another 8 to 12 repetitions of each one. You have then added
another set of each exercise. Ultimately, you can work toward
completing three sets of each exercise in the "1st
Half of Workout" group before moving on to do three
sets of the exercises in the "2nd Half of Workout"
group. |
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