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<div class="tright" style="clear:none">[[File:Weight room usage agreement.pdf|mini|Nutzungsordnung Kraftraum (englisch)]]</div>
---''[[Kraftraum|German version here]]''
<div class="tright" style="clear:none">[[File:Nutzungsordnung Kraftraum.pdf|mini|Nutzungsordnung Kraftraum]]</div>
 
---
''[[Kraftraum|German version here]]''
---
---


The gym room is located in the basement of [[K5]]. After a registration it can be used by any [[Bewohner|inhabitant]] of Hadiko. The gym room is managed and maintained by [[AK_Sport|AK-Sport]].
The gym room is located in the basement of [[K5]]. After a [[Gym room#Registration|registration]] it can be used by any [[Bewohner|inhabitant]] of Hadiko. The gym room is managed and maintained by [[AK_Sport|AK-Sport]].
 
<gallery mode="packed-hover">
Kraftraum links.jpg|Links
Kraftraum mitte.jpg|Mitte
Kraftraum rechts.jpg|Rechts
</gallery>
<div style="clear:both;"></div>


== Registration ==
== Registration ==
<div class="tright" style="clear:none">[[File:Weight room registration entry.pdf|mini|Anmeldeformular Kraftraum (englisch)]]</div>
<div class="tright" style="clear:none"></div>
<div class="tright" style="clear:none">[[File:Anmeldeformular Kraftraum.pdf|mini|Anmeldeformular Kraftraum]]</div>
'''If you're a subtenant you should read the chapter [[#Gym access as subtenant|''Gym access as subtenant'']] first.'''
'''If you're a subtenant you should read the chapter [[#Gym access as subtenant|''Gym access as subtenant'']] first.'''


# You need first of all a [[Transponder|transponder]]. A transponder is needed to open the door to the gym room and the door to the basement of [[K5]]. You can get a transponder during the support times of [[HaDiNet]].
You need first of all a [[transponder]]. A transponder is needed to open the door to the gym room and the door to the basement of [[K5]]. You can get a transponder during the support times of [[HaDiNet]].
# Print out the weight room registration entry and '''fill it out completely'''. It is necessary that you know at this point your '''HaDiKo/HaDiNet-account'''. Write it down readable in your registration entry. If you don't have a HaDiKo/HaDiNet-username, you can get one during one of the support times of [[HaDiNet]].
{{Kasten|
# Visit the [[#Gym room introduction meeting|''introduction meeting'']] next. The demand of an introduction meeting varies a lot therefore we do introduction meeting only be request. Write an email to [mailto:ak-sport@hadiko.de ak-sport@hadiko.de] with the '''subject''' ''''[Gym room introduction]''''. Don't bother to write a long text. Just write in a short sentence that you're requesting an introduction. Visit next the introduction meeting and don't forget to bring your '''weight room registration entry''' with you. Without this registration entry your HaDiKo/HaDiNet-account won't get the access to the gym room.
To be allowed to train in the weight room you have to
# The [[AK_Sport|AK-Sport]] will give your transponder the necessary user rights to open the gym room door and the basement door. We will try to do it as fast as possible but it could still take some time.
 
# After a few days you should have access by now. You need to update your transponder first in order to be able to open the gym room door. Just hold your transponder next to a transponder reading device of your bike storage room. After that your transponder will get updated you can now access the gym room.
# fill in the [[:Datei:Weight room registration entry.pdf|registration form]] and bring it to the introductory meeting in printed form
# Read the [[:Datei:Weight room usage agreement.pdf|rules of use]]
# Attend the [[Kraftraum Einführungstermine|introductory meeting]]
}}
AK-Sport will then have the transponder for the weight room unlocked. (This may take a little while, but we will do our best to get this done as soon as possible). After a few days, you will need to go to a bike locker with your transponder and hold your transponder against the lock. This will update your transponder and you will now be unlocked to enter the weight room.
 
=== Gym room introduction meeting ===
[[File:Weight room registration entry.pdf|mini|Anmeldeformular Kraftraum (englisch)]]'''To gain access to the weight room, please sign up for an introductory session on the following page: [[Kraftraum Einführungstermine]]. If there are no dates available, or for other inquiries, please contact [mailto:ak-sport@hadiko.de ak-sport@hadiko.de] with the subject line '[Weight Room Introduction]'.'''
 
The introductory session is important because it explains the netiquette as well as the user rules and what you have to pay attention to. In the introductory meeting there is no introduction to the actual training. Therefore it is important that you know what and how to train.
 
=== Registration form ===
'''Print''' the [[:Datei:Weight room registration entry.pdf|registration form]] and '''fill it out''' '''completely'''. Without this form your account will not get the necessary access authorization. It is especially important that you know your '''HaDiNet username''' and enter it correctly and legibly in the field provided. If you have forgotten your user name or do not know it, you can find it out with the following method:
 
# Opens password.hadiko.de
# Enter your e-mail address with which you are registered at HaDiKo and also receive e-mails from HaDiKo, and have your password reset.
# Next you will receive an e-mail to this address with your username. You do not have to change your password for this process!
 
== Rules ==
 
=== Regulations for use ===
[[File:Weight room usage agreement.pdf|mini|Nutzungsordnung Kraftraum (englisch)]]The "[[:Datei:Weight room usage agreement.pdf|Regulations for use]]" are the rules that each trainee must follow in the weight room.
 
=== Emptying trash cans weight room ===
Under the following link you can access the [[Kraftraum/Belegungsplan|occupancy schedule]], where the trash can timeslot is also entered.


== Gym room introduction meeting ==
Reason: because the trash can was always overflowing in the last weeks and no one felt responsible for it, we are now introducing a new rule:
'''The demand of an introduction meeting varies a lot. Please write an email to [mailto:ak-sport@hadiko.de ak-sport@hadiko.de] with the subject '[Gym room introduction]' to get an appointment. The introduction meeting will mostly be offered at evening times but can be negotiated to some days and times of your choice.'''


The introduction meeting is important to learn the netiquette and especially the weight room usage agreement. It is also important that you already know how to train since you will be able to train alone and without control of a supervisor. Therefore you should at least have some knowledge about weight training in general. It is not recommend if you never trained before with weights. We suggest to train with a friend if you're unsure about the execution of some exercises.
Goal: The trash can will be emptied by a different person every week.
 
Implementation: A time slot is defined in the occupancy schedule where the trash can is to be emptied. The person who trains next is responsible for emptying the garbage can.
 
Consequence for non-compliance: Locking of the weight room for approx. 2 weeks.


== Most common causes for access denial ==
== Most common causes for access denial ==
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As a subtenant you have only the basic access on your transponder (e.g. your floor, bike storage room, EUFF room etc.). All special room access rights of your tenant will be blocked on your transponder until your sublease ends and then will be unblocked for your tenant. Some services and room accesses are for ordinary member of the HaDiKo association only. As a subtenant you are not a ordinary member of the HaDiKo association and ''usually'' won't be able to use those services. The only exception is to become a foster member of HaDiKo. As a foster member you will get a second transponder and will be able to use all the services of HaDiKo in the same way as an ordinary member. Write an email to [mailto:verein@hadiko.de verein@hadiko.de] for more detailed information or read the german article [[Vereinsmitgliedschaft|Vereinsmitgliedschaft]].
As a subtenant you have only the basic access on your transponder (e.g. your floor, bike storage room, EUFF room etc.). All special room access rights of your tenant will be blocked on your transponder until your sublease ends and then will be unblocked for your tenant. Some services and room accesses are for ordinary member of the HaDiKo association only. As a subtenant you are not a ordinary member of the HaDiKo association and ''usually'' won't be able to use those services. The only exception is to become a foster member of HaDiKo. As a foster member you will get a second transponder and will be able to use all the services of HaDiKo in the same way as an ordinary member. Write an email to [mailto:verein@hadiko.de verein@hadiko.de] for more detailed information or read the german article [[Vereinsmitgliedschaft|Vereinsmitgliedschaft]].
Please be aware that the AK-Sport has no further information about you or your username especially if you're a subtenant or not. We can't see if you're an ordinary member, a foster member or not a member of the HaDiKo association at all. We will proceed as usual and give your transponder the necessary access rights as usual but the system will autoremove you immediately and everytime until your account fulfills those requirements. Only if you meet those requirements your account will get a permanent gym room access.
Please be aware that the AK-Sport has no further information about you or your username especially if you're a subtenant or not. We can't see if you're an ordinary member, a foster member or not a member of the HaDiKo association at all. We will proceed as usual and give your transponder the necessary access rights as usual but the system will autoremove you immediately and everytime until your account fulfills those requirements. Only if you meet those requirements your account will get a permanent gym room access.
== Equipment ==
We have a very small space that is only enough for a handful of people to work out at the same time. Nevertheless, all the necessary equipment and enough weights are there to give you the opportunity to train every muscle in your body and perform the common barbell exercises.
=== Equipment List ===
* Rack with Safty Bars
* 3x barbells (empty 8 kg - 12 kg)
* 4x dumbbells (freely equipable)
* 2x SZ barbells
* Weight plates for the dumbbells listed above (0.5 kg - 20 kg)
* 2x adjustable weight benches
* Leg press
* lat pull-down
* 2x pull-up bars (on the rack and one on the ceiling)
* Dip bar
* Dip belt with chain for extra weight
* Yoga mats
* Body weight scale
* Mirror
=== Photo gallery ===
<gallery mode="packed-hover">
Kraftraum links.jpg|Links
Kraftraum mitte.jpg|Mitte
Kraftraum rechts.jpg|Rechts
</gallery>The photos are not up to date. Some equipment in the pictures are no longer in the weight room.
== Training tips ==
=== Personal Training ===
This is not a general introduction to strength training!
If you are unsure about an exercise or would like some general advice for better training progress, feel free to email us at [mailto:ak-sport@hadiko.de ak-sport@hadiko.de]. We can then arrange an appointment if needed.
=== Book recommendations ===
==== Starting Strength: Basic Barbell Training ====
A basic introduction to weight training with instructions starting from your first day in the weight room, Starting Strength is one of the best-selling books on the subject. It is one of the best-selling books on strength training and is enjoyable to read in both the original English and German translations. The book includes extensive instructions on how to perform exercises and some training plans for beginners and advanced. Even though some of Mark Rippetoe's views are extreme from our point of view, this book opens your eyes and shows you what can be possible.
ISBN-13: 978-0982522738
[[Category:Freizeit]]
[[Category:Angebot]]
[[Category:K5]]
[[Kategorie:In English]]
Abgerufen von „https://wiki.hadiko.de/wiki/Gym_room“