Body Solid ENDURANCE B4UB Скачать руководство пользователя страница 35

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CHEST/SHOULDER

Straight Arms Behind Back

MUSCLE(S) AFFECTED:

deltoids and pectoralis major

1. Standing, place both arms behind back.

2. Interlock fingers with palms facing each other.

3. Straighten arms fully.

4. Slowly raise the straight arms; hold for 10 to 15 seconds.

5. Keep head upright and neck relaxed.

SIDES

Side Bend with Straight Arms

MUSCLE(S) AFFECTED:

external oblique, latissimus dorsi and serratus anterior

1. Stand with feet 14 to 16 inches apart.

2. Interlace the fingers with palms facing each other.

3. Reach upward with straight arms.

4. Keeping arms straight, lean from waist to left side. Do not bend knees.

5. After moving as far as possible; hold for 10 seconds.

6. Repeat to the left side.

SIDES

Side Bend with Bent Arms

MUSCLE(S) AFFECTED:

external oblique, latissimus dorsi , serratus anterior and triceps

1. Stand with feet 14 to 16 inches apart.

2. Flex right arm and raise elbow above head.

3. Reach the right hand down toward the left shoulder.

4. Grasp the right elbow (just above the elbow) with the left hand.

5. Pull the elbow behind head.

6. Keeping arm bent, lean from waist to left side.

7. Do not bend knees.

8. After moving as far as possible; hold for 10 to 15 seconds.

9. Repeat with the left arm.

Stretching the sides, triceps

and upper back

Stretching the sides, upper

back and shoulders

Stretching shoulder joints and

chest while standing

Warm Up/Cool Down Exercises

Содержание ENDURANCE B4UB

Страница 1: ...B4UB Endurance B4UB Upright Bike User Manual V B4UB 20190625 ...

Страница 2: ...ll details or variations possible with Endurance equipment or to cover every contingency that may be met in conjunction with installation operation maintenance or troubleshooting of the equipment Even though we have prepared this manual with extreme care neither the publisher nor the author can accept responsibility for any errors in or omission from the informa tion given Should additional inform...

Страница 3: ...ce Please use this Owner s Manual to make sure that all parts have been included in your shipment When ordering parts you must use the part number and de scription from this Owner s Manual Use only Endurance replacement parts when servicing this machine Failure to do so will void your warranty and could result in personal injury For information about product operation or service check out the offi...

Страница 4: ...ch as chest pains nausea dizziness shortness of breath or abnormal symptoms stop your workout immediately and consult your physician before continuing m Never operate the unit when it has been dropped or damaged Return the equipment to a service center for examination and repair m Never drop or insert objects into any opening in the equipment m Always check the unit for loose components before eac...

Страница 5: ... the equipment Assistance is required m Before beginning assembly please take the time to read the instructions thoroughly m Read each step in the assembly instructions and follow the steps in sequence Do not skip ahead If you skip ahead you may learn later that you have to disassemble components and that you may have damaged the equipment which will void the warranty m Assemble and operate the En...

Страница 6: ...oper engagement 1A Attach Front Stabilizer J to Main Frame A using Two M10x25mm Button Head Cap Screws 9 Two M10 Lock Washers 10 Two M10 Flat Washers 11 1B Attach Rear Stabilizer B to Main Frame A using Two M10x20mm Button Head Cap Screws 9 Two M10 Lock Washers 10 Two M10 Washers 11 1D Attach Left Pedal F to Left Crank 1 1E Attach Righ Pedal G to Right Crank 2 6 ...

Страница 7: ...Step 1 7 Above shows STEP 1 assembled and completed A R J 9 9 9 10 10 10 11 11 在主架 A 上 2 G 2 F 1 11 A R J 9 9 9 10 10 10 11 11 在主架 A 上 2 G 2 F 1 11 ...

Страница 8: ...crew onto bolts they must be tightened with a wrench to ensure proper engagement 2A Connect Wire Harness 15 to the Wire Harness 18 on the Main Frame 2B Attach Upright B to Main Frame A using Six M8x16mm Button Head Cap Screw 17 Six M8 Lock Washer 19 Four M8 Flat Washer 20 Two M8 Curved Washer 21 8 ...

Страница 9: ...Step 2 9 B 18 15 17 19 20 21 17 A 垫 19 平垫 20 弧垫 21 将把立管 B 锁紧在主架 A 上 B 18 15 17 19 20 21 17 A Above shows STEP 2 assembled and completed B 18 15 17 19 20 21 17 A ...

Страница 10: ...ton Head Cap Screw 17 Four M8 Lock Washer 19 Four M8 Flat Washer 20 3B Connect Wire Harness 15 Heart Rate Cable 16 to the Cables of the Console H 3C Attach Console H to Handle Bar C using Four M5x10mm Pan Head Phillips Screw 29 3D Attach L Shape Holder L to Console H using Two M5x10mm Pan Head Phillips Screw 29 4E Attach the Water Bottle Holder K to Upright B using Two ST4 2x18mm Pan Head Phillips...

Страница 11: ...螺钉 26 平垫 27 将水壶架 K 锁紧在把立管 B 上 3 先将握把线 16 感应中继线 15 与电子表 H 相应线连接然后用十字盘头螺钉 29 将电子表 H 锁紧在把手结合 C 上 B 29 L 29 Above shows STEP 3 assembled and completed C H 15 16 17 19 20 K 26 27 六角盘头螺钉 17 弹垫 19 平垫 20 将把手结合 C 锁紧在把立管 B 上 2 用十字盘头螺钉 29 将书报板 L 锁紧在电子表 H 上用十字盘头自攻螺钉 26 平垫 27 将水壶架 K 锁紧在把立管 B 上 3 先将握把线 16 感应中继线 15 与电子表 H 相应线连接然后用十字盘头螺钉 29 将电子表 H 锁紧在把手结合 C 上 B 29 L 29 ...

Страница 12: ...a wrench to ensure proper engagement 4A Loosen Threaded Stub Knob 12 by turning counter clockwise Insert Seat Frame D into the Main Frame A 4B Attach Adjustment Bracket E to Seat Frame D using One T Bracket 22 One Bushing 14 One Knob 13 4B Attach Seat Pad 23 to Adjustment Bracket E using Three M8 Flat Washer 24 Three M8 Nylon Lock Nut 25 12 ...

Страница 13: ... 的立管孔内调整适当高度对好孔位后用弹销旋钮 19 将其锁紧注意在运动之前必须确保鞍座 23 锁紧在鞍座调节板 E 上 D E 12 13 14 22 23 24 25 A 2 先调整好鞍座调节板 E 的前后距离然后用梅花柄螺母 13 隔套 14 限位板 22 将鞍座调节板 E 锁紧在鞍管竖管 D 上 3 先旋松弹销旋钮 12 然后将鞍管竖管 D 插入主架 A 的立管孔内调整适当高度对好孔位后用弹销旋钮 19 将其锁紧注意在运动之前必须确保鞍座 23 锁紧在鞍座调节板 E 上 Above shows STEP 4 assembled and completed ...

Страница 14: ...table Pads clockwise or counter clockwise to adjust the level of the bike UNLESS OTHERWISE SPECIFIED CHECKED APPLICATION PROPRIETARY AND CONFIDENTIAL INTERPRET GEOMETRIC TOLERANCING PER Q A FINISH USED ON DIMENSIONS ARE IN INCHES TOLERANCES FRACTIONAL ANGULAR MACH BEND TWO PLACE DECIMAL THREE PLACE DECIMAL NEXT ASSY MATERIAL DO NOT SCALE DRAWING ENG APPR THE INFORMATION CONTAINED IN THIS DRAWING I...

Страница 15: ...Dimensions 15 ...

Страница 16: ...Console Overview Take a few moments to review the console Screen layout 16 DECREASE MANUAL INCREASE PROGRAM RESET PERSONAL ENTER RANDOM START STOP HRC QUICK START WATTS ...

Страница 17: ... the middle right side of the screen Time Time display is located on the lower left side of the screen It shows the total elapsed time or remaining time based on the current program RPM Speed RPM Speed display is located in the lower middle side of the screen It will alternate the display between RPM Speed The unit for Speed is either Miles per Hour or Kilometers per Hour based on current console ...

Страница 18: ...es in both program and setup modes Quick Start Button Press the Quick Start Button to immediately launch the Quick Start program and bypass data entry Start Stop Button Press the Start Stop Button during the Setup Mode will start the program Press the Start Stop Button during the Program Run Mode will Pause the program Enter Button The Enter button will confirm the selection in the setup mode Rese...

Страница 19: ...gs Gender Age Height Weight 1 In the Setup Mode hold the Reset Button until it display U0 on the screen Figure 1 2 2 Press Increase or Decrease Buttons to choose from U0 U4 and then press Enter Button 3 Press Increase or Decrease Buttons to choose the Gender and then press Enter Button 4 Press Increase or Decrease Buttons to adjust the Age and then press Enter Button 5 Press Increase or Decrease B...

Страница 20: ...H R C RANDOM to choose from MANUAL This program allows the user to have the complete control over their workout Figure 3 The user can make adjustment on resistance level from 1 to 24 To start the program 1 In the Setup Mode Press Increase or Decrease Buttons to choose MANUAL program and then press Enter Button 2 Press Increase or Decrease Buttons to adjust the Level and then press Enter Button 3 P...

Страница 21: ...se Buttons to adjust the Distance and then press Enter Button 6 Press INCREASE or Decrease Buttons to adjust the Calories and then press Start Button Strength It is designed to increase muscular strength in your lower body This progarm will steadily increase in resistance to a high level and then maintain at that level to help build the users strength and endurance Figure 10 Cardio It is designed ...

Страница 22: ...ase or Decrease Buttons to choose FITNESS program and then press Enter Button 22 上海祺电电子科技有限公司 VISTA CO LTD Page 5 8 13 201 Note Fitness of a user is shown by Message VII FITNESS Test Entry into the FITNESS program started testing and the test time is 8 minutes The results as follows Figure State F1 VERY GOOD F2 GOOD F3 FAIR F4 POOR F5 VERY POOR VIII Key Functions 1 START STOP button Press this but...

Страница 23: ... Press Increase or Decrease Buttons to adjust the Calories and then press Start Button PERSONAL This program allows the users to build their own workout profile Figure 7 To start the program 1 In the Setup Mode Press Increase or Decreasen Buttons to choose PERSONAL 2 Press Increase or Decreasen Buttons to adjust Resistance Level and then press Enter Button 3 Press Increase or Decrease Buttons to a...

Страница 24: ...ncrease or Decreasen Buttons to adjust the value 3 Press Increase or Decrease Buttons to adjust the Time and then press Enter Button 4 Press Increase or Decrease Buttons to adjust the Distance and then press Enter Button 5 Press Increase or Decrease Buttons to adjust the Calories and then press Start Button RANDOM This program generates a random exercise profile for the user Figure 9 To Start the ...

Страница 25: ...Console Operation 25 Figure 3 Figure 4 Figure 5 PRESET PROGRAMS Figure 6 Figure 7 Figure 8 Figure 9 ...

Страница 26: ...26 Console Operation 12 EXERCISE PROFILE PROGRAMS Figure 10 Figure 11 Figure 12 Figure 13 Figure 15 Figure 14 Figure 16 Figure 17 Figure 18 Figure 19 Figure 20 Figure 21 ...

Страница 27: ...or wrist over the main artery After finding the pulse count the number of beats in 10 seconds Multiply the number of beats by six to determine your pulse rate per minute It is recommend to take a heart rate mea surement at rest after warming up during the workout and two minutes into cooling down after the workout to accurately track progress as it relates to better fitness During your first sever...

Страница 28: ...fessional can help you determine the exercise intensity that is appro priate for your age and condition MHR MaximumHeartRate THR TargetHeartRate 220 Age MaximumHeartRate MHZ MHZ x 60 60 ofyourMaximumHeartRate MHZ x 75 75 ofyourMaximumHeartRate For example if you are 30 years old your calculations will be as follows 220 30 190 190 x 60 114 Low End or 60 of MHZ 190 x 75 142 High End or 75 of MHZ 30Y...

Страница 29: ...IPS FOR CHEST STRAP 1 It is the owner s responsibility to ensure that all users of this unit have read the Owner s Manual and are familiar with warnings and safety precautions 2 Do not place chest strap near devices that generate large magnetic fields TV sets electric motors radios and high voltage power lines can affect the transmitter s performance These items can interfere with the heart rate s...

Страница 30: ... non abrasive cleaning solution on a soft cloth and wipe down the unit The Exercise Bike should be wiped down to re move sweat after each use SQUEAKING NOISE If squeaking noise occurs it is most likely one of these three reasons 1 The hardware is not sufficiently tightened durring assembly Please check and tighthen all bolts 2 Dirt buid up on the rails and wheels Clean the rails and wheels with a ...

Страница 31: ...batteries Check to see if the receiver is properly installed Check to see if the chest strap is being properly worn by the user if skin is extremely dry then moisten contact points on chest with water and try again If the problem still exists then call the Endurance service number Check and tighten hardware Console has no power Strides Min or Speed shows 0 No HR signal or incorrect HR signal Noise...

Страница 32: ...ostcommonandmostpopulartypeofstretchingisthestaticstretchingtechnique Thisformofstretchinginvolvesvoluntary completerelaxationofthemuscleswhilethey are elongated A static stretch is a constant steady stretch in which the end position is held for 10 to 30 seconds This technique is popular because it is easy to learn effective and accompanied by minimal soreness with the least risk of injury Ballist...

Страница 33: ...ked with palms facing each other 2 Slowly straighten the arms above the head with palms up 3 Continue to reach upward with hands and arms 4 While continuing to reach upward slowly reach slightly backward hold for 10 seconds Stretching the shoulders chest and upper back Lower Back Spinal Twist Pretzel MUSCLE S AFFECTED internal oblique external oblique and spinal erectors 1 Sitting with legs straig...

Страница 34: ...k Neck Look Right and Left MUSCLE S AFFECTED sternocleidomastoid 1 Stand or sit with head and neck upright 2 Turn head to the right using a sub maximal concentric contraction hold for 10 seconds 3 Turn head to the left using a sub maximal concentric contraction hold for 10 seconds neck Flexion and Extension MUSCLE S AFFECTED sternocleidomastoid suboccipitals and splenii 1 Standing or sitting with ...

Страница 35: ...left side Do not bend knees 5 After moving as far as possible hold for 10 seconds 6 Repeat to the left side sides Side Bend with Bent Arms MUSCLE S AFFECTED external oblique latissimus dorsi serratus anterior and triceps 1 Stand with feet 14 to 16 inches apart 2 Flex right arm and raise elbow above head 3 Reach the right hand down toward the left shoulder 4 Grasp the right elbow just above the elb...

Страница 36: ...a straight line 3 Place palms of hands on buttocks and push slightly forward 4 With a straight body lean slightly backward until developmental stretch is felt in quadriceps hold for 10 to 15 seconds POSTERIOR OF THIGH Sitting Toe Touch MUSCLE S AFFECTED hamstrings spinal erectors and gastrocnemius 1 Sit with the upper body nearly vertical and legs straight 2 Lean forward from waist and grasp toes ...

Страница 37: ...ght and spread legs as far as possible 2 With right hand grasp toes of right foot and pull on toes slightly while pull ing chest toward right leg hold for 10 seconds 3 Release toes and relax foot 4 Grasp ankle and continue to pull chest toward right leg hold for 10 seconds 5 Point toes away from body and continue to pull chest toward right leg hold for 10 seconds 6 Repeat process with the left leg...

Страница 38: ...per body as the foot is dorsi flexed near maximal toward the shin hold for 10 to 15 seconds 5 Repeat with the left leg POSTERIOR OF LOWER LEG Step Stretch MUSCLE S AFFECTED gastrocnemius and soleus also achilles tendon 1 Have ready a step or board 3 to 4 inches high 2 Place balls of both feet on the step or board 1 inch from its edge 3 With straight legs lower heels as far as possible hold for 10 ...

Страница 39: ...r 10 to 15 seconds 7 Repeat with the left leg hips Supine Knee Flex MUSCLE S AFFECTED hip extensors gluteus maximus and hamstrings 1 Lie on back with legs straight 2 Flex right leg and lift knee toward chest 3 Place both hands below knee and continue to pull knee toward chest hold for 10 to 15 seconds 4 Repeat with left leg shoulder Seated Lean Back MUSCLE S AFFECTED deltoids and pectoralis major ...

Страница 40: ...E UPRIGHT HANDLE BAR SEAT FRAME ADJUSTMENT BRACKET LEFT PEDAL RIGHT PEDAL CONSOLE REAR STABILIZER FRONT STABILIZER WATER BOTTLE HOLDER L SHAPE HOLDER LEFT CRANK RIGHT CRANK FOOT CAP TRANSPORT WHEEL LEVELER M10 HEX LOCK NUT M10x45mm BUTTON HEAD CAP SCREW M10 NYLON LOCK NUT M10x25mm BUTTON HEAD CAP SCREW M10 LOCK WASHER M10 FLAT WASHER THREADED STUB KNOB ...

Страница 41: ... KNOB BUSHING WIRE HARNESS HEART RATE CABLE M8x16mm BUTTON HEAD CAP SCREW WIRE HARNESS M8 LOCK WASHER M8 FLAT WASHER M8 CURVED WASHER T BRACKET SEAT M8 FLAT WASHER M8 NYLON LOCK NUT ST4 2x18mm PAN HEAD PHILLIPS SCREW 9x4mm FLAT WASHER POWER ADAPTOR M5x10mm PAN HEAD PHILLIPS SCREW PLUG M10x1 25mm FLANGE NUT LEFT SHROUD RIGHT SHROUD RETAINING RING BEARING OVAL BUSHING ...

Страница 42: ...6 47 48 49 50 51 52 53 SERVO BELT WHEEL AXLE M8 NYLON LOCK NUT TENSION ROLLER L BRACKET TENSION CABLE POWER CORD M10x20mm BUTTON HEAD CAP SCREW SPRING ADJUSTMENT SCREW M6 HEX NUT BELT M10x1 0mm FLANGE NUT MOUNTING PLATE FLYWHEEL M10 HEX NUT 1 1 1 4 1 1 1 1 1 1 1 1 1 2 2 1 1 ...

Страница 43: ...NOTE 43 ...

Страница 44: ...Exploded Drawing 44 A B C D E F G H R J K 2 1 3 3 3 4 4 5 5 5 5 6 6 7 8 9 9 9 10 10 10 11 11 12 13 14 18 15 16 17 17 19 19 20 20 21 17 22 23 24 25 26 27 11 28 29 L 29 ...

Страница 45: ...Exploded Drawing 45 30 30 31 31 2 1 32 33 34 34 35 35 36 26 18 26 37 17 38 39 40 40 19 41 42 43 44 45 11 8 46 47 48 49 50 50 29 29 51 51 52 53 26 26 26 26 26 ...

Страница 46: ...56 3113 Phone 1 708 427 3555 Fax 1 708 427 3556 Hours M F 8 30 5 00 CST E Mail service bodysolid com Serial Number is Located on the Frame Model Name B4UB Purchase Date _______________________________ Serial Number _______________________________ ...

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