Technogym UNICA User Manual
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Technogym UNICA User Manual

Pectoral fly and chest press
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Summary of Contents for Technogym UNICA

  • Page 1 User manual...
  • Page 2 This function reduces the load on the upper lever arms of Unica (used for pectoral fly and chest press), allowing you to lower them using your legs before grasping or releasing them;...
  • Page 3 During the return phase of the last repetition, extend your legs again; perform the movement slowly until you feel the weight on your legs; accompany the handgrips back to their rest position. Unica - User manual...
  • Page 4 - sit down facing the weight stack and grasp the bar as shown in the figure - pull the bar down to your chest. The exercise can also be done with a reverse grip (palms facing behind you: see exercise 18). 2 Using Unica...
  • Page 5 - pull towards your chest, keeping your elbows aligned with the handgrips. Squeeze your shoulder blades together and down while you are pulling. Warning Adjust the seat height so that the handgrips are initially at eye level. Unica - User manual...
  • Page 6 - standing facing the weight stack, pull the bar up to your chin, keeping your elbows level with the bar. Warning Be careful not to arch your lower back during the exercise. 2 Using Unica...

  • Page 7: Chest Press

    Warning Adjust the seat height so that your elbows are at shoulder height. To avoid straining the shoulder joint, use the easy start function at the beginning and end of the exercise. Unica - User manual...
  • Page 8 The correct grip is with your elbows at shoulder height - push your arms toward each other until the padded rests touch. Warning Adjust the seat height so that your elbows are at shoulder height. 2 Using Unica...

  • Page 9: Triceps Extension

    - grasp the bar with your hands about 15 cm apart - keeping your elbows close to your sides, press the bar down until your arms are fully extended. Unica - User manual...
  • Page 10 - rest your arms on the front of the padded rest, with your elbows in line with the fulcrum of the lever - grasp the handgrips and curl your forearm toward your arm, without moving your torso. 2 Using Unica...

  • Page 11: Leg Extension

    - place your feet behind the thrust rollers - push against the rollers with your shins and extend your legs. The return movement should be slower than the outward movement. Warning Be careful not to perform the outward movement too quickly. Unica - User manual...

  • Page 12: Abdominal Crunch

    Muscles used: rectus abdominis Movement: - attach the lat bar to the hook - sit down, holding the bar behind your neck - curl your torso forward, contracting your abdominal muscles. 2 Using Unica...
  • Page 13 - attach the ankle strap to one leg - attach the ankle strap to the lower hook - stand with one hip toward Unica, and the leg with the ankle strap on the outside, resting the hand on the side opposite the ankle strap...
  • Page 14 - attach the ankle strap to one leg - attach the ankle strap to the lower hook - stand with one hip toward Unica, and the leg with the ankle strap toward the equipment, resting the hand on the side with the ankle...
  • Page 15 - kick back the leg with the ankle strap, keeping it slightly flexed, with a smooth and controlled motion. Warning Be careful not to arch your lower back during this exercise. Unica - User manual...
  • Page 16 - standing in front of the equipment, grasp the bar with your palm facing down; your hands must be spaced shoulder width apart - rise onto the toes of your foot, moving only your calves; keep your legs and arms straight. 2 Using Unica...

  • Page 17: Biceps Curl

    - your hands must be shoulder-width apart, your arms completely extended, and your knees slightly flexed - curl your forearm toward your upper arm, without moving your elbows or arching your back. Unica - User manual...
  • Page 18 - grasp the handle with your palm facing down; place your other hand on the padded rest - extend your forearm upward, keeping your elbow close to your side. 2 Using Unica...
  • Page 19 Muscles used: deltoid, trapezius, rhomboids Movement: - attach the handle to the lower hook - standing with your side toward Unica, bend forward at the hips so that your back is nearly parallel to the floor, knees slightly flexed - the arm you are working is on the outer side and flexed, as shown in the figure;...
  • Page 20 - sit down with your back against the backrest - grasp the bar with your palms facing toward - pull the bar down to your chest. The exercise can also be done using a standard grip (see exercise 1). 2 Using Unica...
  • Page 21 - sit down with your back against the backrest - grasp the bar with your hands close together, and elbows flexed at a 90° angle - without changing the angle of your elbows, pull the handle down to below chest level. Unica - User manual...
  • Page 22 - lie on your back on the mat - place your hands on your chest - curl your chest upward, pressing your lower back against the mat. Warning Do not use your arms to assist the upward movement. 2 Using Unica...
  • Page 23 For the first two weeks, it is recommended to repeat each figure twice, for 15 seconds each time; then increase the stretching time by 5 seconds a week to reach 45 seconds. Your breathing should be slow, regular and controlled; do not hold your breath during stretching. Unica - User manual...
  • Page 24 Latissimus dorsi Musculus obliquus Deltoids Triceps Deltoids Triceps Pectorals Quadriceps 2 Using Unica...
  • Page 25 Lower back (erector spinae) Posterior muscles Hip flexors (iliopsoas) Hip adductors Hip adductors Thigh abductors Unica - User manual...
  • Page 26 Adductors Hamstring Lumbar (spinal column) Hamstring and abductors Quadriceps 2 Using Unica...
  • Page 27 Latissimus dorsi Calves Hamstring Paravertebrals Unica - User manual...
  • Page 28 3 Using Wellness Mate The control panel is easy and quick to use. Training data can be read easily and are constantly updated during the exercise: the load selected via the pin; the number of the sets and repetitions which have been performed or have to be performed;...
  • Page 29 The next message on the control panel shows: - the software version - the name of the equipment: UNICA - the serial number. To allow the software to complete self- configuration, use the pin to select 5 kg, as...
  • Page 30 Wellness Mate is now ready and waiting to receive instructions from the user (stand by). During this standby phase, TRY THE NEW the display shows several alternating STRENGTH TRAINING messages, for example inviting the user WITH THE TGS KEY to try the new strength training with the 15:30 MENU TGS key.
  • Page 31 Actually all 4 buttons appear identical, without any specific function being shown; they take on meaning in various contexts. This is the message appearing on the display which guides the user when using the buttons. Unica - User manual...
  • Page 32 3.3 Showing messages and data During the performance of the exercise, the display will show the training data: suggested range and speed speed of each repetition power employed, expressed in Watts SEC. how much time has number of current gone by since the SETS REPS LOAD...
  • Page 33 WORKOUT (e.g., how many mode you are sets make up an HOW MANY SETS in (e.g. free DO YOU WANT TO DO? exercise) training) the last line contains four possible answers to the previous request Unica - User manual...
  • Page 34 3.3.1 Range Of Motion (ROM) Generally speaking, it is on the basis of the first two repetitions that the software calculates the specific range of motion (o ROM, range of motion) of the user and then displays it during the exercise. This way, the user will have a point of reference throughout the workout allowing him to verify the range of performance of each repetition.
  • Page 35 ROM. Warning From the configuration menu, you can deactivate the display of both the pacer and the images (for the configuration menu see paragraph 3.13). Unica - User manual...
  • Page 36 3.4 Interacting with the software: how to use the buttons During programming of a workout, the software will need information from the user and will demand data; in order to answer the questions appearing on the display the user will have to use the 4 buttons. The function of each button is described on the bottom line of the text appearing on the display.
  • Page 37 (OK); this way you can move on to the next message. If you want to go back and see the previous message again, press the first button ( Unica - User manual...
  • Page 38 3.5 Help messages (?) Help messages - which are activated via the question mark (?) button - are messages which tell the user what do in the situation he is in. For example, if you press the question mark button (?) in standby, a new message will HELP MESSAGE: INSERT THE TGS KEY appear explaining what to do in a standby...
  • Page 39 - the last one to the right, in order to display is not able to contain all the continue. text. These two buttons are active only if the message covers more than one page. Unica - User manual...
  • Page 40 3.6 Stand by: getting started After turning on, Wellness Mate carries out a quick self-configuration and then goes into standby while awaiting instructions from the user. Various suggestions appear TRY THE NEW STRENGTH TRAINING alternately on the display during this WITH THE TGS KEY stage, for example inviting the user to try 15:30...
  • Page 41 (see paragrapgh 3.9) Unica - User manual...
  • Page 42 3.7 Training with the TGS key The TGS key (G) can be used for saving the results of the various training sessions, and tracking the user’s performance over time. In fact, with the TGS key and Wellness Link users are able to: - view their training program over the Internet;...
  • Page 43 Press the first button ( ) to exit the workout and go back to standby; press the second button( ) to go back to the previous message; press the last button (?) to go back to the help message. Unica - User manual...
  • Page 44 At the end of each set, the middle of the display will show chequered flags, accompanied by an acoustic signal. SETS REPS LOAD If the user continues with other repetitions, 22.5 Wellness Mate will go on displaying data on speed and range of motion and will count the repetitions which were performed;...
  • Page 45 B) however if the exercise which has just been completed is the last in the set laid down in the training program, the following message will appear: END OF WORKOUT. IF YOU WANT TO DO ANOTHER SET, LIFT THE LOAD Unica - User manual...
  • Page 46 If you want to do one set more than those scheduled on the TGS key, all you have to do is lift the load again when the message next exercises or the message end of workout appears. Wellness Mate will behave as it does for every other set scheduled on the TGS key.
  • Page 47 Warning In the case of exercises performed using one limb at a time, such as rear leg kick, to do 2 sets with each limb it is necessary to program a total of 4 sets. Unica - User manual...
  • Page 48 To set the repetitions, proceed in the same manner. The message too is similar ( WORKOUT many repetitions do you want to do SELECT THE DESIRED WORKLOAD After setting the number of sets and repetition, select the workload. Press OK to continue. The next message invites you to start the exercise.
  • Page 49 If you do not want to save the set which has just been completed on the TGS : is displayed, press OK. key, when the message to save Unica - User manual...
  • Page 50 The next message appears, showing rest time. REST TIME 12 SECS During the rest time the display will show  the number of repetitions for next set and NEXT SELECTED LOAD REPETITIONS the selected workload. 27.5 The user may start the next series whenever he thinks best: before the end of the suggested rest time, or else after.
  • Page 51 If the use of the buttons has been disabled from the configuration menu, the workout chosen on the menu but not programmed on the TGS key will not be available (for the configuration menu, see paragraph 3.13). The workout programmed on the TGS key will be available. Unica - User manual...
  • Page 52 3.9 Free training If the user wants to train using a machine which is not included in the TGS key, without programming the number of sets and repetitions, he need only lift the workload directly from stand by. During the first two repetitions, Wellness Mate will save the range of motion (ROM), and will then display it throughout the exercise, as with the training that is not programmed on the TGS key.
  • Page 53 90° lateral raise, 90° triceps kick back, rear raise and inverse pull exercises for arms), in order to test both limbs it is necessary to run two tests. In fact, each test comprises a single exercise, and therefore only one limb. Unica - User manual...
  • Page 54 - the workload to be selected, calculated by the software on the basis of specific TEST - LOAD user parameters which have already THE SUGGESTED LOAD IS been saved in the memory (age, weight, 52.5 KG sex and training fitness). ) allows you to go The first button ( back and see the kind of exercise;...
  • Page 55 Tests continue until the user has done at least 10 repetitions. Warning If the user does 10 or more repetitions with the maximum selectable load on Unica, the machine will not prompt for a second test; instead, the display immediately shows the result of the test. Unica - User manual...
  • Page 56 3.10.2 T est not programmed on the TGS key If the test was not programmed on the TGS key, you will have to select it from the menu: during the stand by press menu. Skim through the text lines using the middle buttons until the word test lights MENU up.
  • Page 57 After providing your personal data, because Unica offers various possibilities, you TEST - TYPE OF EXERCISE must specify which kind of exercise you SIDE LEG RAISE REAR LEG KICK want to do: skim through with the middle STANDING CALF buttons until the kind of exercise you want BICEPS CURL to do (e.g.
  • Page 58 3.11 Saving range of motion on the TGS key Generally speaking, it is on the basis of the first two repetitions that the software calculates the specific range of motion (ROM) of the user and then displays it during the exercise. Thanks to the new settings function, the range of motion (ROM) value for each type of exercise can be saved on the TGS key.
  • Page 59 Take the TGS key out after updating the training program, when the message appears. remove tgs key Warning It is possible to save on the TGS key the specific ROM for each of the exercises that can be performed on UNICA. Unica - User manual...
  • Page 60 3.12 Checking the training program During the workout, you can use the TRAINING PROGRAM function to check the contents of the training program saved on the TGS key. This function allows you to see: - how many and which exercises make up the training program, - how many and which exercises have already been done, - how many and which exercises still have to be done or completed.
  • Page 61 EXERCISE COMPLETED actually been completed (e.g., : 13 total : 5). done At any time, you can take the TGS key out and go back to stand by. Unica - User manual...
  • Page 62 3.13 Modifying the Wellness Mate configuration To access the configuration menu from 15:30 stand by press the first two buttons to the left simultaneously. The CONFIGURATION menu will appear:: - press USER to access the configuration of Wellness Mate or of the ROM (see CONFIGURATION paragraph 3.14);...
  • Page 63 US system), then press OK. - displaying the pacer DISPLAY PACER If you choose option 1, the pacer - providing NO=0 YES=1 the suggested speed - will be displayed during performance of the exercises. Press OK to confirm and continue. Unica - User manual...
  • Page 64 - speed of the pacer PACER SPEED (10-500) Insert the value of the pacer speed, i.e. the suggested exercise speed, in millimetres per second. The value must be between 10 and 500. Press OK to confirm and continue. - pacer return speed PACER RETURN SPEED (10-100)% OF PACER SPEED Insert the pacer return speed, as a percentage...
  • Page 65 - displaying the seconds during the exercise DISPLAY SECS If you select option 1, the number of seconds NO=0 YES=1 which have elapsed since the exercise started will be displayed. Press OK to confirm and continue. Unica - User manual...
  • Page 66 - displaying the watts during the exercise DISPLAY WATTS NO=0 YES=1 If you select option 1, the power will be displayed during the workout. Press OK to confirm and continue. - repetition for ROM acquisition SET ROM Specify after how many repetitions the DURING REP (2-10) software must set the ROM value.
  • Page 67 Press OK to confirm and continue. Configuration of the Wellness Mate parameters is now over; after an acoustic alarm, the software goes into stand by. Unica - User manual...
  • Page 68 3.14 Configuring the ROM When in stand by, simultaneously press the first two buttons on the left; The CONFIGURATION menu will appear. Select the item USER, then press OK to confirm. Introduce the requested PASSWORD (2 4 0 6), as described at 3.13. On the new menu, skim through the new menu using the middle buttons until the item ROM CONFIGURATION lights up, then press OK to confirm.
  • Page 69 SELECT THE LAST WEIGHT STACK PLATE as requested by the following message, then press OK . Calibration of the weight stack has now been completed; the software is now ready to detect the selected workload properly. Unica - User manual...
  • Page 70 3.16 Setting brightness and contrast To set display brightness and contrast, MENU 15:30 press the image which appears during stand by. When the next message appears, use the arrows ( and ) to choose brightness or contrast, then confirm by DISPLAY SETTINGS pressing OK.
  • Page 71 Rest time, the data concerning the selected time interval between the sets of an workload and the speed of motion. exercise which allows the muscles Unica - User manual...
  • Page 72 TGS key, to partially recover before starting the next set, to avoid the build-up of a key-shaped magnetic storage lactic acid. device, used for saving the training program and the results and settings ROM, for each individual exercise; it can be Range Of Motion, extent of the inserted into and removed from the articular movement performed...

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