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3. Cool-down phase
This phase allows the cardiovascular
and muscle system to relax. It consists
of repeating the warm-up exercises,
i.e. reducing the rhythm and
continuing for approximately 5
minutes. Repeat the stretching
exercises but remember not to
overexert the muscles.
Eventually your training sessions will
have to become longer and more
intensive. It is advisable to exercise at
least
three
days
alternate days.
Muscle toning
You should select a high exertion level
in order to tone muscles during
exercise. This entails greater stress on
the leg and arm muscles, so it may be
wise to reduce exercise times. If you
also wish to improve your overall
fitness then you should change your
training program. Do the warm-up and
cool-down exercises as normal but
when you are reaching the end of the
exercise phase, increase the exertion
level in order to make your legs work
harder. You should reduce speed in
order to keep your heart rate within
the target area.
ASSEMBLY INSTRUCTIONS.-
Take the unit out of its box and make
sure that all of the pieces are there.
The assistance of a second person is
recommended for assembling this unit.
Take the components out of the box
and make sure that you have all of the
pieces, Fig.1:
per
week,
on
(1) Main support
(3) Couch support.
(4) Telescopic foot tube.
(5) Footrest.
(6) Footrest holding bar.
(7) Grips.
(10) Bottom foam cover.
(11) Rotation plates.
(13) Protective cover.
(14) Locking plate.
(16) Safety strap.
(26) Foam covers.
(34) Footrest retainer knob.
(35) Knob for telescopic tube.
(39) Screws M-8x60.
(41) Screws M-8x40.
(42) Screws M-6x45.
(45) Curved washers M-8.
(46) Curved washers M-6.
(47) Support bushes.
(48) Self-locking nuts M-8.
(49) Self-locking nuts M-6.
ASSEMBLY.-
1.- Position the main support (1) as
shown in Fig.3.
Next, make sure to lower the lock
plates (8 and 9) in the direction of the
arrow so that they are set horizontally,
as shown in Fig.3.
2.- Fit the protective covers (13) as
shown in Fig.3.
3.- Take the handgrip (7) and insert
screw (39) along with washer (45) into
the top hole and position it on the
main support as shown in Fig.4.
Fit washer (45) and nut (48) and
tighten securely.
Now fit the spacer (47), the locking
plate (14), bushing (47) and the self-
locking nut (48) onto the previously
fitted screw (45) and tighten lightly
until the locking plate (14) rotates.
Fit screw (41), along with washer (45)
into the bottom hole on the handgrip
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