Wido HGYM User manual
Home Gym
Model: HGYM
User Manual
Contents
P
General r 4
you start 5
6
Exercise r 7
14
General
Quality
exercise and
to latest (BS EN 13219)
and
you encounter any
or use your exercise or you
you may DO NOT
return it to your retailer contact CUSTOMER
Guarantee
is DOMESTIC USE ONLY
a 1 YEAR date
to: -
to
returned to our
(at
does not and tear on
or
does not caused
or use outside
you need to us a your
and in order us to any requirement
or may
Failure to do so may result in any claim
or
and to
is not and
used outside
is only in United
and
does not your statutory as a
4
You Start
Tools
To you to your You require 2 x 2 x 17mm and 2 x 19mm
you may also it to a and an
as may
Area
It is you your in a you to
around you are and reduce injury
a Friend
You may it and easier to a as some
may or to
carton contains your note on carton
to ensure injury is Be may used to
as may cause Be sure to carton as easiest
and to all
list you all necessary
to your
Please note some may to major so
our CUSTOMER SUPPORT
In any do not return to your retailer us
P 5
e
t
*
*en
y
*
s
*
TO
*
*t
e
Limit
Your is users
275LBS / Stones / 125KG or
to:
(BS EN 957) - PARTS 1 and 2 Class (H) - HOME USE - Class
It is NOT c
P6
you to exercise ry to you
not exercised a a
or are r you MUST start y
your exercise y only a minutes
session
a structured diet a
exercise and can you r
and almost certainly you to enjoy
Aer Fitness
exercise is as any sustained
increases to your muscles
your r W your system
and more Your ry rate
your rt to its normal also
you may only to exercise a minutes day
Do not to your you need more
Use you cannot carry on a
you are too r
next six to
Do not it to to less
ryone is and some
at your r and
results your you
to to stay in your
P7
r
USERS
AGE
(Years)
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60 and
UNCONDITIONED
TARGET ZONE - A
(Beats Minute)
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
110 - 130
105 - 125
CONDITIONED
TARGET ZONE - B
(Beats Minute)
155 - 175
150 - 170
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
Warm
A exercise me consists r Warm Exercise and Cool
start a session one correctly
Per and ten minutes star your to muscle
and
Aer Exercise Session
to exercise exercise no more ry day to start
As your increase to 2 in ry 3
you are r your exercise 6 days at least one day
in your Tar Zone
To ensure your rt is in its exercise you need to to your
you do not a monitor you are or a ry
unit) you need to locate in your artery is situated in side and
can index and middle count you in 10
seconds and y six to your you start to
exercise easy
P a a and also to
exercise a
Tar Zone
To determine your see rt you are to exercise and
to le you exercise and to
Note
P8
Sit on your extended and
your t inner
and
10 Relax and
t
R 2 - 3
Cool
To decrease and muscle you also cool at a relaxed
a minute or to your t rate to return to
Warm and Cool Exercises
Hold a minimum ten seconds and R or
Do your Exercise session and also ter you
Head Roll
Rotate your to one
a on t side your
rotate your one
your rotate your to
t one a on
side your Lastly your to your
one R 2 to 3
Toe T
your your
and relax as you your
Gently as as is and
10
t
Rotate and t your
your ear one Relax
t
R 3 - 4
/ A
Turn and on
t one is
you sole on
Bend and lean
rear so and
tendon are 5
R
R 2 - 3
Side
arms to side and t
your R your arm as as
you can one
muscles and R
your t
R 3 - 4
Inner
Sit on and your your
soles your Hold your
and lean your
muscles and 5
Release and 3 - 4
P9
Basic
For your Exercise you try
exercise at your
and do not as injury may
1 & 2
Warm 5 - 10 Minutes
Cool 5 Minutes
3 & 4
Warm 5 - 10 Minutes
Cool 5 Minutes
5 & 6
Warm 5 - 10 Minutes
Cool 5 Minutes
7 & 8
Warm 5 - 10 Minutes
Cool 5 Minutes
9 &
Warm 5 - 10 Minutes
Cool 5 Minutes
Exercise 4 minutes at
Rest 1 minute
Exercise 2 minutes at
Exercise 1 minute
Exercise 5 minutes at
Rest 1 minute
Exercise 3 minutes at
Exercise 2 minutes
Exercise 6 minutes at
Rest 1 minute
Exercise 4 minutes at
Exercise 3 minute
Exercise 5 minutes at
Exercise 3 minutes at
Exercise 2 minutes at
Exercise 1 minute
Exercise 4 minutes at
Exercise 3 minutes
Exercise 5 minutes at
Exercise 3 minutes at
Exercise 2 minutes at
Exercise 1 minute
cycle 2 or 3
is only a and may not suit
P10
r
GETTING STARTED
Y
R
r
Set -
F
Intensity -
L
TRAINING PROGRAMMES
Yr
*
*
Y
*r
ry
BEGINNERS PROGRAMME
r
rryr
rr
10 REPS - BENCH PRESLAT PULLDOWNS
5 REPS - PEC DEC
10 REPS - LOW PULLEY PULL UPS
* Your rest inter
* Yr
* YL
* F
P11
INTERMEDIATE EXERCISE
is a you use next 6 - 8 to ideally
not more 5
is intermediate users or are exercise
is to increase muscle aid and co-
increase in exercise intensity and is to your success at
For intermediate exercise recommend 3 - 4 sets 8 exercises on
15 REPS - BENCH PRESS LAT PULLDOWNS
10 REPS - PEC DEC
15 REPS - LOW PULLEY PULL UPS
15 REPS - LEG CURLS
15 REPS - LEG EXTENSIONS
* Your rest inter set 1
* You 3 - 4 SETS
* Your exercise MEDIUM to FAST
* resistance in 3 -
* exercise you 35 - 40
* F exercise 5 minutes cool
ADVANCED TRAINING
is an ideally not more 4
on alternate
is users or are exercise
is to increase muscle mass and
increase in exercise intensityresistance and is to your on
For recommend 4 sets 9 exercises on
at you may to concentrate on so
as you are your Gym you to structure an exercise
to suit your Any
20 REPS - BENCH PRESS LAT PULLDOWNS
15 REPS - PEC DEC
15 REPS - LOW PULLEY PULL UPS
15 REPS - LEG CURLS
20 REPS - LEG EXTENSIONS
15 REPS - LEG PRESS
10 SLOW REPS - 2 SETS - SIT UPS
* Your rest inter set 1
* You 4 SETS
*Your exercise MEDIUM to FAST
* resistance in 4 -
* exercise you 40 - 50
* F exercise 5 minutes cool
P12
Exercise Notes
P13
A
Roor anRr
T
RW
(38) and 2 x M10 Nylon L
F tFL
Rt Guide T
T SaT
e TT
T
rts list
you all necessary rts to your
PLEASE NOTE some rts may to major
so our
CUSTOMER SUPPORT
21
41
60
62 22
28
38
20 35
01
43 18
46
58
59
16
P 14
RW
Nylon L
xW
Nylon L
RetL
W0 Nylon L
02
03
38 27
35
10
35
38
27
27 38
35
27 38 35
P15
semlT
WL
RossBeam uW
2 x M10 Nylon L
e Te
2 x M10 W
25
38 27
38
06 38 35
27
35
P16
o te RW
1 x M10 Nylon L
st Pre
WL
35
11 38 35
09
09
32
29 38
P17
CW
(38) and 2 x M10 Nylon L
05
27 38
P18
F
srPec Ar
TPec ArePrm L
Pec ArT tPX"r
07
42A
63
40
36
65
63
40
36
42A
63
08
P19
e L
r
33
38 35
04
28
42
P20
e 1 x M8 x 55mm
n
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