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EXERCISES
1• BASIC POSITION :
absolutely vertical position, back straight, abdominals flexed, hips tipped forward, push on your heels, arms bent.
2• TARGETING ON THE MUSCLES AT THE BACK OF THE THIGHS :
the muscle located at the back of the thigh is used when bending the leg, thus bringing the heel back towards the thigh. On the
ST270 all you have to do, therefore, is reproduce this movement, bringing the heel to the thigh. To do so, bend down slightly whilst
keeping your trunk upright so as to reach a half-sitting position without leaning over entirely.
3• CONCENTRATING ON YOUR REAR MUSCLES:
To concentrate on your rear muscles, remove the feet from the pedal half way and contract your abdominals to keep your back
straight and avoid curving.
4• CONCENTRATING ON THE CALF MUSCLES:
Working on the balls of your feet will tone your calf muscles.
For consistent exertion of the legs and thighs, make sure you keep an absolutely vertical position (basic position). However, with the ST270
you can focus on specific muscle groups.
Maintenance/Warm-up: Gradual
effort starting with 10 minutes.
For maintenance work to keep yourself in
shape or get back into shape, you can train
every day for about ten minutes. This type of
exercise will wake up your muscles and
joints, or it can be used as a warm-up befo-
re another type of physical activity.
Aerobic exercise for getting into
shape: Moderate effort for a
relatively long time (35 minutes to
1 hour).
If you wish to lose weight, this type of exerci-
se, combined with a diet, is the only way to
increase the amount of energy your body
consumes. To do so, there is no need to push
yourself beyond these limits. Training on a
regular basis is what will produce the best
results.
Work out at your own pace, but for at least
30 minutes. This exercise should cause you to
build up a mild sweat, but it certainly should
not leave you out of breath. It’s the duration
of the exercise at a slow pace that will cause
your body to dip into your fat reserves to get
its energy, as long as you exercise for more
than about thirty minutes at least three times
a week.
Aerobic training for endurance:
Sustained effort for 20 to 40 minu-
tes.
This type of training aims to strengthen the
heart muscles significantly and improve
respiratory functioning.
This type of exercise is more sustained than
when you are working out to get into shape.
The more workouts you do, the longer and
faster you will be able to exercise. You can do
this type of workout at least three times a
week.
Training at a more intense pace (anaerobic
exercise and exercise in the red zone) is
reserved for athletes and requires special
preparation.
After each workout, set aside several minutes
to walk or run at a lower speed, to slow down
and gradually relax your body.
If you are just starting out, begin by exercising for several days without pushing yourself to hard, taking breaks if necessary. Gradually increase
the number or duration of the sessions.
GENERAL CARDIO-TRAINING PRINCIPLE
DOMYOS guarantees this product under normal conditions of use for 5 years for the structure and, for wearing parts and workmanship, 2 years
from the date of purchase, as indicated by the date on the receipt. This warranty only applies to the initial purchaser.
The obligation of DOMYOS with regard to this warranty is limited to the replacement or repair of the product, at the discretion of DOMYOS.
All products for which the warranty is applicable must be returned to DOMYOS at one of its approved facilities (a DECATHLON store) transport
prepaid, accompanied by adequate proof of purchase.
This warranty does not apply to cases of:
• Damage caused during transport
• Improper or abnormal use
• Repairs made by technicians not approved by DOMYOS
• Use of the product in question for commercial purposes
This warranty does not exclude any legal guarantees applicable according to country and/or province
DOMYOS, 4 BOULEVARD DE MONS – BP299 – 59665 VILLENEUVE D’ASCQ – France
TRADE WARRANTY
