Energetics UB 30 User manual

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UB 30
PWR 30
Exercise Instructions EN
Trainingsanleitung DE
Mode d‘entraînement FR
Träningsinstruktion SV
Instrucciones de entrenamiento ES
Istruzioni per l’allenamento IT
Trainingshandleiding NL
Trenings veiledning NO
Træningsvejledning DA
Harjoitteluohjeet FI
Инструкция по тренировкам RU
Instrukcja ćwiczeńPL
Návod ke cvičení CS
Testedzési utasítások HU
Návod na cvičenie SK
Тренувальна програма UK
Navodila za vadbo SL
Οδηγίες άσκησης EL
Upute za vježbu HR
Uptstvo za vježbanje BS
Uputstvo za treniranje SR
Упътвания за упражненията BG
Indicaţii privind exerciţiile RO
Alistirma talimati TR
 운동지침 KO
ﻦﻳﺮﻤﺘﻟا تﻴﻠﻌﺗ AR

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Content
Introduction P. 003
Work-out parameter P. 004
Work-out P. 008
Wheight loss, diet and
cross training P. 014
Dear Customer,
Congratulations on your new ENERGETICS fitness
equipment. We hope you will have lots of fun and
success in exercising. Before getting started with
your work-out we would like to give you a few tips
which have been developed in coordination with
leading European sports scientists.
Your ENERGETICS - Team

M. trapezius
M. rhomboideus
M. glutaeus
maximus
M. latissimus
dorsi
M. bizeps femoris
M. semitendinosus
M. semimembranosus
M. deltoideus
M. trizeps brachii
Mm. ischiocrurales
M. gastonemius
M. pectoralis major
M. rectus
abdominus
M. obliquus
externus
abdominis
M. biceps
brachii
M. sartorius
M. quadriceps
femoris
M. deltoideus
M. brachialis
M. flexores
carpi
M. rectus
femoris
M. tibialis
anterior
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Regardless of age, it is possible and sensible to do power exercises. Depending on your aims,
positive effects of a power work-out can also include the following:
• development of muscles and tightening of the tissue
• reduction of body fat and body weight
• increase of power in arms and legs
• improved circulation through the muscles
• to stay fit, i.e. to prevent back pain and osteoporosis
• improved physical performance in every day life and sports
• rehabilitation after orthopedic surgery
• stabilizing of the skeleton
• reduction of stress
• relaxed and positive atmosphere after a work-out
In addition, a power work-out has also positive psychological effects:
• increased self consciousness and self esteem, along with an
• improved awareness of your body
WHAT DO I GAIN FROM EXERCISING
A work-out on a strength training product is very effective and varied. With this apparatus you can exer-
cise arm and upper body muscles (exercises with dumbbells) as well as the abdominal muscles and the
front and back side of your thighs.
INTRODUCTION

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WHAT DO I HAVE TO LOOK OUT FOR
In general, a work-out on a strength training product can be done by anyone. However, there are certain
illnesses and situations in which you should not exercise on a strength training product. Please read the
chapter on safety instructions in the assembly instructions. For the benefit of your health you should not
exercise on a strength training product if you:
• have acute illnesses like fever, cough, influenza, or other health problems
• do not feel well
Please consult your doctor if you:
• have orthopedic problems (bones, joints)
• are in medical treatment
• are older than age 35 or a beginner and have not done any exercise for quite some time
• have insufficiencies of your heart, lung or other organs
• have diabetes, high blood pressure, or respiratory difficulties
• would like to exercise for rehabilitative purposes
For optimal success of the work-out you should consider a few points:
• Warm up before each work-out (see ”Work-out“).
• Adjust weights in order to exercise within the ranges of intensity indicated in your personal
work-out program (see ”How should I exercise“).
• Concentrate on your work-out technique when exercising (see ”Work-out“). Try to keep your
back as straight as possible with all exercises (neither a hollow nor a bent back).
• Exercise as described: slowly and calmly.
• Avoid holding your breath. You should exhale regularly during effort and inhale while returning to
the initial position.
• In order to ensure an optimal and balanced work-out, all of the illustrated major muscle groups
should be exercised.
• Only with regular exercise will you achieve the desired effect.
Stop your work-out immediately if you feel uncomfortable.
WORK-OUT PARAMETER
WHAT AIMS DO I WANT TO ACHIEVE
FAT REDUCTION
To reduce the proportion of body fat.
BODY SHAPING
To strengthen the muscles and tighten
the tissue.
POWER ENDURANCE
To withstand longer power efforts.
BUILDING MUSCLE
To increase the size of muscles.
MAXIMUM POWER
To increase your maximum muscle power.
WORK-OUT AS A PROPHYLACTIC
MEASURE
To prevent injuries: muscles protect the passive
motion apparatus (bones, tendons etc.).
WORK-OUT FOR REHABILITATION
To develop recovery strength after an illness or
injury. Please consult your doctor first if needed.

WHAT WORK-OUT TYPE AM I
Our work-out programs are designed for various aims, lengths, and frequencies which all take into
account your individual fitness. In order to determine your optimal program we recommend you to do
the following fitness check. Simply answer the questions and add up the points. The sum of your points
will indicate your work-out type. After some time you should do this check again and change to another
work-out program if necessary.
FITNESS CHECK POINTS
1. HOW OLD ARE YOU?
Age Points
under 30 years 3
30 - 50 years 2
over 50 years 1
2. Calculate your weight!
• Subtract 100 from your height (in cm)
• Compare the result with the following chart:
What is correct for you? Points
Overweight
My body weight is more than 10% over the calculated result 0
Normal weight
My body weight is equal (±10%) to the calculated result 4
Underweight
My body weight is more than 10% less than the calculated result 2
3. On average, how often have you exercised during the last 6 months?
Doing sports Points
more than twice a week 3
regularly 1 - 2 times a week 2
never or less than once a week 1
4. How do you estimate your curent fitness?
Fitness Points
very fit 4
of average fitness 2
slightly below average fitness 0
EVALUATION
2 - 6 Points: You are the wellness typ, we recommend that you start off with
the wellness programs.
7 - 10 Points: You are the fitness typ, we recommend that you you start off with
the fitness programs.
11 - 14 Points: You are the performance typ, we recommend you to use the
performance programs.
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HOW SHOULD I EXERCISE
IT IS NOT NECESSARY TO BE COMPLETELY EXHAUSTED IN ORDER TO ACHIEVE THE BEST EFFECTS OF THE
WORK-OUT. IF, AFTER ONE SET OF REPETITIONS, YOU THINK THE SET WAS:
easy increase the intensity or the number of repetitions
moderate your set was ideally suited for the work-out program Wellness
strenuous your set was ideally suited for the work-out program Fitness
hard your set was ideally suited for the work-out program Performance
very hard reduce the intensity or the number of repetitions
It is important to exercise every muscle group to ensure a balanced work-out. Therefore, you should
equally take into account exercises for the different muscle groups in your weekly schedule (abdominal
muscles, chest, back, legs & buttocks, arms, shoulders). You should distribute these six muscle groups
into single work-out sessions according to your work-out type (see chart work-out parameters: ”Work-out
frequency per week“). Ideally, you design an individual weekly work-out schedule which takes into consi-
deration all of the mentioned muscle groups. Your schedule could look as follows:
Wellness
abdominal chest back legs & buttocs arms shoulders
Monday • • • •
Tuesday
Wednesday • • • (biceps) •
Friday • • • • (triceps)
Saturday
Fitness
abdominal chest back legs & buttocs arms shoulders
Monday • • • • (biceps) •
Tuesday
Wednesday • • • • (triceps)
Friday • • • • (biceps) •
Saturday • • • • (biceps) •
Performance
abdominal chest back legs & buttocs arms shoulders
Monday • • • • (biceps)
Tuesday • • • (triceps) •
Wednesday • • • • (biceps) •
Friday • • • (triceps) •
Saturday • • • • (biceps)
My personal weekly work-out schedule
abdominal chest back legs & buttocs arms shoulders
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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Choose one or two exercises for each muscle group (see ”Work-out“). Do these exercises and, if needed,
adjust the intensity (weight) in such a manner that you are able to complete the indicated number of
repetition.
Work-out
parameters Work-out type Aim of Work-out
prophylactic measure,
rehabilitation, fat
reduction,
body shaping,
power endurance
Aim of
Work-out
building muscle, body
shaping,
maximum power
Sets per
session
and
repetitions
per set
Wellness 2 - 3 sets (per session) with 15 to 20
repetitions each not recommendet
Fitness 3 - 4 sets (per session)
with 15 to 20
repetitions each
3 - 5 sets (per session)
with 8 to 15
repetitions each
Performance 3 - 5 sets (per session)
with 15 to 20
repetitions each
5 - 10 sets (per session)
with 8 to 15
repetitions each
Break Take a 2 - 3 minute
break after each set Take a 2 - 3 minute break after each set
Intensity
Wellness moderate not recommendet
Fitness strenuous strenuous
Performance hard hard
Work-out
frequency
per week
Wellness 2 - 3 times (per week) not recommendet
Fitness 3 - 4 times (per week) 3 - 4 times (per week)
Performance 3 - 5 times (per week) 3 - 5 times (per week)
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WORK-OUT
WARM-UP
In warming up, you heat up your muscles which helps prevent injuries. Do some easy jumping around for
2 - 3 minutes (i.e. rope skipping, jumping jack) or jogging. Before exercising with the regular weight, you
should do a warm-up set of about 20 to 25 repetitions with low intensity. This will specifically warm up
the muscles used during the session.
EXERCISES
1
2
3
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5
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7
4
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10
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8
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