TROJAN MY SPACE MY TIME ® CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT. KEEP THIS MANUAL FOR FUTURE REFERENCE VISION 360 - TRAINING PROGRAM • WEIGHT LOSS PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED) • TONING PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED) • MUSCLE GAIN PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED)
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VISION 360 - TRAINING PROGRAM · deeply. An aerobic exercise should be part of your entire exercise routine. WEIGHT TRAINING Along with aerobic exercising which helps get rid of and
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TROJANMY SPACE MY TIME
®
CAUTIONREAD ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUALBEFORE USING THIS EQUIPMENT.
KEEP THIS MANUAL FORFUTURE REFERENCE
VISION 360 - TRAINING PROGRAM• WEIGHTLOSSPROGRAM(BEGINNER, INTERMEDIATE & ADVANCED)
PROPER USAGE• Donotusetheequipmentinanywayotherthanasdesignedorintendedbythemanufacturer.Itisimperativethat TROJAN equipment is used properly to avoid injury.• Injuriesmayresultfromexercisingimproperlyorexcessively.• YourTROJANequipmentshouldonlybeusedbyonepersonatatime.• Becarefultomaintainyourbalancewhileusing,mounting,dismounting,folding,unfoldingorassemblingyourTROJAN equipment to avoid injury.• Whenadjustinganyweights,seat,kneeholddownpad,rangeofmotionlimiter,footholdpad,pulleyoranyothertype ofadjuster,makecertaintheadjustingpinisfullyengagedintheholetoavoidinjury.
SAVETHISINSTRUCTIONMANUALFORFUTUREUSEANDREFERENCEIf any of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 876526 (0861 Trojan), within the Republic of South Africa or visit www.trojanhealth.co.za.
MUSCLECHARTTROJANVISION360 HOME GYMTheexerciseroutinethatisperformedwiththeVISION360HOMEGYMwilldevelopthewholebody.Thesemusclegroups are highlighted on the muscle chart below.
EXERCISEFREQUENCYTomaintainorimproveyourcondition,planthreeworkoutseachweek,withatleastonedayofrestbetweenworkouts.Afterafewmonthsofregularexercise,youmaycompleteuptofiveworkoutseachweek,ifdesired.Remember,thekeytosuccessismakeexercisearegularandenjoyablepart of your everyday life.
SUGGESTEDSTRETCHESThe correct form for several basic stretches is shown at the right. Move slowly as you stretch-never bounce.
1. Toe Touch StretchStandwithyourkneesbentslightlyandslowlybendforwardfromyourhips.Allowyourbackandshoulderstorelaxasyoureachdowntowardyourtoesasfaraspossible.Holdfor15counts,thenrelax.Repeat3times.Stretches:Hamstrings,backofkneesandback.
3. Calf/Achilles StretchWith one leg in front of the other, reach forward and place your hands against a wall. Keepyourbacklegstraightandyourbackfootflatonthefloor.Bendyourfrontleg,leanforwardandmoveyourhipstowardthewall.Holdfor15counts,thenrelax.Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend yourbacklegaswell.Stretches:Calves,achillestendonsandankles.
5. Inner Thigh StretchSitwiththesolesofyourfeettogetherandyourkneesoutward.Pullyourfeettowardyourgroinareaasfaraspossible.Holdfor15counts,thenrelax.Repeat3times. Stretches: Quadriceps and hip muscles.
For more information on visit www.trojanhealth.co.za
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4.TRAININGTERMS:
Pleasefamiliarizeyourselfwiththefollowingtermsbeforeyoustartexercising.These terms are refered to in the inidivdual training programs.
Duration InagymprogramthiswillrefertotheworkouttimeoftheentireprogramIntensity This will refer to the amount of weight used, and the amount of rest given between each set of a
exerciseType Refers to the type of training , ie strength, resistance, cardio etc.Reps/ Repetitions
A single cycle of lifting and lowering a weight
Sets A number of reps performed together ended with a rest period is refered to as a setTempo Istherateandspeedatwhicharepisexecuted,ithas3stages,thepush/pull,thepauseandthe
return motion eg. 2:1:3 - 2 seconds to complete ‘push/pull’, 1 second pause, 3 seconds to return to start position
% of max. Isdeterminedas%of1repetitionofmaxweightapersoncanpushforanygivenexerciseeg.Ifyouweretopress100kgforonlyonerepasyourmax,yourtrainingweightfor45%ofmaxfor10repswouldbe45kgpushed10times
Seated flat chest Set handle to bicep height. Grasp the press horizontalhandles.Extendarmsuntil
they are straight. Inhale as you push, and squeezechestmuscles.Exhaleasreturnto start position slowly and controlled.
Seated chest fly’s Grasp the chest fly handles. Keeping arms straight contract chest and bring hands together in front of you. Inhale as you push.Exhaleasreturntostartposition, and allow a full stretch.
Standing bicep Grasp the lower bar in an underhandcurls grip.Keepingelbowstuckedin,and stationary by your side, curl arms upwards.Inhaleasyoupull.Exhaleas return to start position.
Reverse grip Grasp the lower bar in an overhand Standing bicep curls grip.Keepingelbowstuckedin,and stationary by your side, curl arms upwards.Inhaleasyoupull.Exhaleas return to start position.
5.EXERCISES:
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5.EXERCISETERMS(CONT.):
Preacher curls Set the preacher bench so it sits under your arms. Grasp the lower bar in an underhand grip, with arms straight. Curl arms upwards towards chest. Inhale asyoucurl.Exhaleasreturntostartposition.
Reverse grip Set the preacher bench so it sits under wrist curls your arms. Grasp the lower bar in an overhand hand grip. Keep angle inelbowjointfixed,andflex wristsupwards.Inhaleasyouflex. Exhaleasreturntostartposition.
Bent over rows AttachtheLatBartothelowercable.Standbackfromthegymandbendforwardatthekneesandhipstoa45degree torso position. Grasp the lower bar in an overhand grip. Pull the bar towardsyourwaist,keepelbowstuckedin.Inhaleasyoupull.Exhaleasreturntostart position.
Reverse grip bent AttachtheLatBartothelowercable.over rows Standbackfandbendforwardatthe kneesandhipstoa45degreetorso position. Grasp the lower bar in an underhand grip. Pull the bar towardsyourwaist,keepelbowstucked in.Inhaleasyoupull.Exhaleasreturnto start position.
Seated low AttachtheLatBartothelowerrow cable. Sit on the floor with legs extendedstraight.Graspthebarinan overhand grip. Pull the bar towards your waist,squeezingtheshoulderblades back.Inhaleasyoupull.Exhaleasreturn to start position.
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EXERCISETERMS(CONT.):
Reverse grip AttachtheLatBartothelowercable.seated low row Sitonthefloorwithlegsextended straight. Grasp the bar in an underhand grip. Pull the bar towards your waist, squeezingtheshoulderbladesback. Inhaleasyoupull.Exhaleasyou return to start position.
Seated tricep press Seated on the equipment, grip the lower press grips with palms facing each other. Inhale and push bar forward with elbowstuckedin,exhaleandreturnbarsback.
Cable side Stand side on to the gym. Hold onto lateral raise the chain of the lowercable with your outer arm. Keep arm straight and raise hand to shoulder height. Inhale as you pull.Exhaleasreturntostartposition.
Cable front Attach the small bar to the lower cable.raises Attach the small bar to the lower cable. Standwithyourbackfacingthegym. Grasp the bar in an overhand grip, with cable between your legs. Keep arms straight and raise hands to shoulder height in front of you. Inhale as you pull. Exhaleasreturntostartposition
Wide grip Grab the lat bar with a wide hand grip. lat pull down Grasp the bar in an overhand grip. Pull the lat bar down to your chest, whilesqueezingbacktheshoulder blades.Inhaleasyoupull.Exhaleas return to start position.
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5.EXERCISETERMS(CONT.):
Lat pull back Stand in front of the gym, facing the gym. Grab the lat bar with a shoulder width overhand hand grip. With straight arms pull the lat bar to waist height, whilesqueezingshoulderbladesback. Inhaleasyoupull.Exhaleasreturnto start position.
Seated leg Sit on the seat and grab seat with hands extension for support. Place feet under foam pads. Engage core and tighten ab muscles. Raiselegsupwardsuntilhorizontal. Inhaleasyouraiselegs.Exhaleasreturn to start position.
Close grip Grab the lat bar with a grip narrower lat pull down than the shoulder width. Grasp the bar in an underhand grip. Pull the lat bar downtoyourchest,whilesqueezing backtheshoulderblades.Inhaleasyou pull.Exhaleasreturntostartposition.
Reverse grip Grab the lat bar with a shoulder width lat pull down hand grip. Grasp the bar in an underhand grip. Pull the lat bar down to yourchest,whilesqueezingbackthe shoulder blades. Inhale as you pull. Exhaleasreturntostartposition.
Single leg seated Sit on the seat and grab seat with leg extension hands for support. Place feet under foam pads. Engage core and tighten ab muscles. Raise one leg upwards until horizontal.Inhaleasyouraiseleg.Exhale as return to start position.
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5.EXERCISETERMS(CONT.):
Standing hamstring Stand facing the gym holding the curl backrestforsupport.Hookonefoot under foam pads. Raise leg upwards as far as possible. Keep core tight and hips stationary. Return to start position. Inhaleasyouraiselegs.Exhaleasreturn to start position.
Hip abduction Stand side on to the gym . Hold onto curlpadforsupport.Attachtheankle strap to outer leg. Raise leg sideways to45degrees,keepingcore activated. Return to start position. Inhaleasyouraiselegs.Exhaleasreturn to start position.
Cable knee raise Stand a meter in front of the gym, withbackfacingthegym.Attach theanklestraptooneleg.Extend thelegwiththecablebackwards intothestartposition.Bringleg forwardandintoakneeraise position. Use outstretched arms forbalanceandkeepcoreactivated Return to start position. Inhale as you raiselegs.Exhaleasreturntostart position.
Triceps push Stand facing the gym. Grab hold downs of the short bar on the upper cable. Use an overhand grip. Keep elbow tightly at yourside.Extendarmsdownwardsuntil straight. Inhale as you pull arms down. Exhaleasreturntostartposition
Cable front squat Stand facing the gym. Grab hold of the short bar on the lower cable. Hold bar with arms bent at chest height at all times. Squat down and up again. Inhale asyousquatdown.Exhaleasreturnto start position.
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5.EXERCISETERMS(CONT.):
Reverse grip Stand facing the gym. Grab hold Triceps push downs of the short bar on the upper cable. Use an underhand grip. Keep elbow tightly atyourside.Extendarmsdownwards until straight. Inhale as you pull arms down.Exhaleasreturntostartposition.
Deep press Stand 1m in front of the gym. stationary lunges Extendonelegbackwardsandrestit on the foam roller. Lower yourself into the lunge position. Return to the start position. Inhale as you lunge down. Keep core activated, anddon’tletfrontkneepushover frontfootsposition.Exhaleas return to start position.
Incline triceps Stand facing the gym , 1 meter away. press Place your hands onto the foam rollers and assume a push up position. Lower body down until chest touches foam rollers. Keep elbow tightly at your side.Inhaleasyoumovedown.Exhaleas return to start position.
Calf raises Stand with one foot on the angle bar in the front of the gym. Raise the other leg into the air. Raise and lower body using calf muscles. Inhale as youpressupwards.Exhaleasreturnto start position.
Rear delt fly’s Sitonthegymfacingthebackrest.Grab theflyhandles.Pullarmsbackwards withshouldermusclesandsqueeze theshoulderbladesbackandtogether. Keep elbows up and high through the whole motion. Inhale as you pull backwards.Exhaleasreturntostart position.
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5.EXERCISETERMS(CONT.):
Lunges Stand with one foot 1 metre in front of theother.Engagecoreandkeepabs tight and upper body straight and upright.Bendkneesandlowerbody untilbackkneeisjustaboveground. Makesurenottopushfrontknee forward past front foot. Return to startposition.Inhaleasyoulunge.Exhale as return to start position.
Squats Stand with feet slightly wider than shoulders. Hands behind head. Apply your weight through your heals. Squat down until thighs parallel to ground. Keep abs tight the whole time and torso straight. Return to start position. Inhale asyousquat.Exhaleasreturntostart position.
Floor crunches Lieonthefloorwithkneesbentat 90 degrees. Hands gently at the side of your head. Raise shoulders off floorascrunchtowardsknees.Return to start position. Inhale as you crunch. Exhaleasreturntostartposition.
Push ups Assume push up position. Hands shoulder width apart. Lower body downwards until chin just above ground. Keep body straight and core activated. Return to start position. Inhale asyoulowerbody.Exhaleasreturnto start position.
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5.EXERCISETERMS(CONT.):
Jumping lunges Stand with one leg 1 meter in front of the other. Lower body into lunge position. Jump upwards, change position of feet in the air. Land and go immediately go into lunge position. Keep core engaged and arms outstretched for balance. Repeat process.
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Burpies Start in the crouched position, with feet betweenhands.Kickfeetbackwardsinto pushupposition.Bringfeetforwards again into crouching position. Jump into the air with arms outstretched. Land softly and controlled. Return to starting crouching position.