Body Sculpture BSB-580 Manual Download | Manualshive

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BSB-580

AEROBIC

STEPPER PLUS

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Summary of Contents for BSB-580

Page 1: ...BSB 580 AEROBIC STEPPER PLUS ...

Page 2: ......

Page 3: ...I IN ND DE EX X Important Safety Information 1 Assembly instructions 2 Exercise Guide 3 WARM UP 3 STEP 4 STRETCH 5 TONE 6 Exercise Instruction 7 ...

Page 4: ...rface with a protective cover for your floor or carpet To ensure safety the equipment should have at least 0 5 metres of free space all around it 6 Before using the equipment check that the nuts and bolts are securely tightened 7 The safety of the equipment can only be maintained if it is regularly examined for damage and or wear and tear 8 Always use the equipment as indicated If you find any def...

Page 5: ...uld work at a comfortable yet challenging level You should be breathless but not gasping When using the exertion scale you should not work above level 8 If you are a beginner try exercising 3 4 minutes at first and increase gradually As your fitness level improves you will be able to spend longer on this section When coming to the end of your selected time reduce the level gradually and spend 3 4 ...

Page 6: ... 6 Breathless but com fortable work level able to speak clearly Level 7 More breathless but still comfortable Able to speak clearly Level 8 More breathless and more effort required Less able to speak clearly Level 9 More breathless unable to speak clearly feeling tired Level 10 Fatigued and tired gasping It is also important to stretch the major muscle groups which are to be challenged These stret...

Page 7: ...tep down right foot bringing feet together This takes four counts The tap may be used to change the leading leg Arm patterns may also be added to increase intensity 1 Step up right foot lift right arm and hold 2 Step up left foot lift left arm and hold 3 Step down right foot lower right arm and hold 4 Step down left foot lower left arm ep up right foot lifl right arm and hold tep up lefl foot lifl...

Page 8: ...soles of the feet together and using hands ease the knees out and downwards as far as is comfortable Hold leg across and i ld Lie on your back on the floor Bring the knees to your chest and hold Sit on the floor Extend right leg bend left leg over the right leg Using opposite arm ease the leg across and hold leg across and i ld Obliques Abductor A Ab bd du uc ct to or rs s G Gl lu ut te eu ul ls s...

Page 9: ... ou ur r s si id de e o on n t th he e A Ae er ro ob bi ic c S St te ep p S Su up pp po or rt t y yo ou ur rs se el lf f w wi it th h y yo ou ur r f fo or re ea ar rm m a an nd d o op pp po os si it te e h ha an nd d s sl li ig gh ht tl ly y b be en nt t u un nd de er rn ne ea at th h l le eg g F Fu ul ll ly y e ex xt te en nd d u up pp pe er r l le eg g W Wh hi il le e k ke ee ep pi in ng g t th ...

Page 10: ...ge where you put the effort in After regular use the muscles in your legs will become more flexible Work at your own pace and be sure to maintain a steady tempo throughout The rate of work should be sufficient to raise your heartbeat into the target zone shown on the graph below SIDE BENDS OUTER THIGH STRETCHES INNER THIGH STRETCHES FORWARD BENDS CALF ACHILLES STRETCHES Gluteus and Hamstring Lie b...

Page 11: ...8 E EX XE ER RC CI IS SE E N NO OT TE ES S U Us se e t th hi is s s sp pa ac ce e t to o r re ec co or rd d y yo ou ur r o ow wn n e ex xe er rc ci is se e r ro ou ut ti in ne e r re es su ul lt ts s ...

Page 12: ...COPYRIGHT 2003 BY BODY SCULPTURE INTERNATIONAL EUROPE LTD ALL RIGHTS RESERVED UNAUTHORIZED DUPLICATION IS A VIOLATION OF LAW ...

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