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www.spokey.pl
MAINTENANCE
In order to keep the equipment operational, it is necessary to regularly
grease the plastic washers in the screws at the guide block ends at the
points where the wire is fixed, as well as the screw by the wheel, with ŁT-
43 grease
Prior to each use of the device, make sure that all the bolts, nuts, and
knobs are fully tightened.
Aggressive cleaning products must not be used to clean the device. Use
a soft, damp cloth to remove dirt and dust. Clean sweat traces,
since acidic ph may damage the upholstery.
The device should be kept in a dry place, in order to protect it against
dampness and corrosion.
Should the computer work incorrectly, make sure that all the cables are
connected properly. If the computer still does not work, make sure that
batteries have been put in properly and that they are not worn-out. If the
readout on the display screen is not legible or some elements are
invisible, replace batteries immediately.
COMPUTER INSTRUCTION MANUAL
POWER SUPPLY
Batteries: 1.5V AAA (2 pieces), not supplied with the bicycle
Inserting batteries
1. Insert two batteries at the back of the counter.
2. Make sure that the batteries are correctly positioned.
3. If the display is unreadable or only some segments are visible, remove
the batteries and re-insert them.
4. After removing the batteries, all function values
will be reset.
COUNTER
Buttons
MODE
– Please use the button to select a function. In order to reset all
values, please hold the button for 3-4 seconds.
Note: Values will also be reset if you take the battery out of the counter.
RESET
– resets values
Functions
COUNT (counting)
– number of repetitions
TIME
– training time
CALORIE
– calories burnt during the workout. Note: data showed are
general, given to compare various training sessions. They must not be used
for medical purposes.
NUMBER/MIN (repetitions/min.)
– number of repetitions per minute.
SCAN - displays all values interchangeably, i.e.: repetitions/min, time,
calories.
USAGE AND TRAINING
TRAINING INSTRUCTION
Following a TRAINING CYCLE brings many benefits to your health such
as: physical fitness, muscles firming and combined with calorie absorption
control
– weight loss.
Scope of use
Crunch is intended for general development exercises, solely for home use
and classified as H and C. It must not be used as a therapeutic or
rehabilitation equipment..
Weight loss
Effort that needs to be put into exercises constitutes an important factor at
this point. The longer and harder you train, the more calories you burn. You
are successful if you achieve the
same effectiveness as in case of
cardiovascular training.
Position
Sit on the saddle, grab the
handlebar grips. Place your feet on
the bases to apply resistance.
Pull the handlebar to yourself, next push it away so that it returns to the
original position.
WARM-UP STAGE
This step guarantees a proper flow of blood through the body systems, as
well as it ensures the correct work of your muscles. Warming up reduces
the risk of contraction and muscle damage. It is recommended to do a few
stretching exercises as set out in the figures set out below. Each position
should be maintained for about 10-15 seconds. Do not strain or pull
muscles during your exercises. If you happen to experience any pain, you
should stop immediately.
Repeat every exercise several times.
Stretching the muscles of your thighs and buttock
Do the exercise as shown in the figure.
Stretching the muscles of your thighs
Put your right hand on the wall. Grasp your left foot with the
left hand. Then grasp your right foot with the right hand.
Stretching the muscles of your thighs and knees
Sit on the floor. Pull the legs forward.
Then bend forward to touch the feet with your hands.
Stretching the muscles of your upper body
Stand on the floor with your legs slightly apart, place both
hands over your head (as shown in figure), and then stretch
the arm muscles.
Watch the movie:
A warm-
up with Rafał Wieczorowski.
Scan the presented code
or type the address into your web browser:
http://bit.ly/spokey-WARMUP
