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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 when 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 seat support.
(2)
Central rest support.
(3)
Right vertical support.
(4)
Left vertical support.
(6)
Leg rest support.
(7)
Main support rest.
(8)
Arm rest bar.
(9)
Backrest frame bar.
(10) Seat frame bar.
(11) Backrest elevation bar.
(12) Backrest support bar.
(13) Backrest.
(14) Seat.
(15) Arm rest.
(16) Tube for foam cover.
(17) Seat height selector.
(18) Main rear support "U" bracket.
(19)
Upper and lower foam
(20) Lock pin for back support and
fold catch.
(21) Seat positioner lock pin.
(22) Weight bar safety pin.
(23) Weight bar safety positioner.
(24) Leg support lock pin.
(25) Weight bar rest positioning pin.
(27) Selected weight lock.
(30) Weight rest stop.
(39B) Weight storage bar.
(39C) Bicep accessory.
(40) Screws M-10x155.
(41) Screws M-10x98.
(42) Screws M-12x85.
(43) Screws M-10x75.
(44) Screws M-10x65.
(45) Screws M-10x20.
(46) Screws M-8x38.
(47) Screws M-8x16.
(48) Self locking nuts M-12.
(49) Self locking nuts M-10.
(50) Washers M-12.
(51) Washers M-10.
(52) Washers M-8.
(53) Self locking nuts M-8.
15
.
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