Energetics PWT 30 Bedienungsanleitung

www.energetics.eu

PWT 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

   RU

Instrukcja ćwiczeń PL

Návod ke cvičení CS

Testedzési utasítások HU

Návod na cvičenie SK

  UK

Navodila za vadbo SL

Οδηγίε άσκηση EL

Upute za vježbu HR

Uptstvo za vježbanje BS

Uputstvo za treniranje SR

   BG

Indicaii privind exerciiile RO

Alistirma talimati TR

 운동지침 KO

  AR

002

www.energetics.eu

Content

Introduction P. 003

Work-out parameter P. 004

Work-out P. 008

Wheight loss, diet and

cross training P. 013

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

003

www.energetics.eu

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

004

www.energetics.eu

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.

005

www.energetics.eu

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

006

www.energetics.eu

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)

007

www.energetics.eu

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

008

www.energetics.eu

009

www.energetics.eu

010

www.energetics.eu

Inhaltsverzeichnis

Sprachen:

Andere Energetics Fitnessgeräte Handbücher

Energetics

Energetics PR 7000hrc Bedienungsanleitung

Energetics

Energetics POWER RUN 14.9 Bedienungsanleitung

Energetics

Energetics BB 10 Bedienungsanleitung

Energetics

Energetics CT 520pc Bedienungsanleitung

Energetics

Energetics XT 420p Bedienungsanleitung

Energetics

Energetics WR 900 Bedienungsanleitung

Energetics

Energetics PR 5000hrc Bedienungsanleitung

Energetics

Energetics Power Magnetic ET 750 Bedienungsanleitung

Energetics

Energetics POWER RUN 4.9 Bedienungsanleitung

Energetics

Energetics PT 700p Bedienungsanleitung

Energetics

Energetics POWER RUN 4.0 Bedienungsanleitung

Energetics

Energetics Power Walk 3.7 Bedienungsanleitung

Energetics

Energetics RT 870 Bedienungsanleitung

Energetics

Energetics Magnetic ET 650 Bedienungsanleitung

Energetics

Energetics Vibra Studio Bedienungsanleitung

Energetics

Energetics Basic Bench 1.1 Bedienungsanleitung

Energetics

Energetics POWER RUN 9.9 HRC Bedienungsanleitung

Energetics

Energetics XT 121 Bedienungsanleitung

Energetics

Energetics Deluxe Multi Gym 10.1 Bedienungsanleitung

Energetics

Energetics XT 430p Bedienungsanleitung

Energetics

Energetics POLAR POWER RUN 4.8 HRC Bedienungsanleitung

Energetics

Energetics XT 421p Bedienungsanleitung

Energetics

Energetics CT-250 Bedienungsanleitung

Energetics

Energetics CT 740tx Bedienungsanleitung

Beliebte Fitnessgeräte Handbücher anderer Marken

NSD

NSD PB-188P Bedienungsanleitung

Performance

Performance HyperVibe Bedienungsanleitung

Scalamobil

Scalamobil S27 Bedienungsanleitung

Precor

Precor Experience Series Bedienungsanleitung

FYTTER

FYTTER RedMIUM BENCH BE-T6R Bedienungsanleitung

Taurus

Taurus TF-RK1312 Bedienungsanleitung

Nustep

Nustep T5 Bedienungsanleitung

Precor

Precor CW-507 Bedienungsanleitung

Movement

Movement BICEPS Idea Bedienungsanleitung

Kegel8

Kegel8 V For Men Bedienungsanleitung

BLK BOX

BLK BOX 21-0122-0B Bedienungsanleitung

Stamina

Stamina aeropilates premier 299 Bedienungsanleitung

SPORTSTECH

SPORTSTECH PBX300 Bedienungsanleitung

ParaBody

ParaBody Serious Steel 877102 Bedienungsanleitung

Weslo

Weslo Gym 650 Bedienungsanleitung

Rebel

Rebel ACTIVE RBA-1011 Bedienungsanleitung

4iiii

4iiii FLiiiight Bedienungsanleitung

Image

Image 540 Bedienungsanleitung