Bowflex BXE116, Инструкция по сборке и эксплуатации

Страница: 34 / 64

Assembly / Owner’s Manual
34
Dynamic Side Reach
Stand with the feet apart, the knees slightly bent and the
DUPVDWWKHVLGHVRIWKHERG\5HDFKZLWKRQHKDQGDERYH
WKHKHDGDQGOHDQRYHUWRWKHRSSRVLWHVLGH5HOHDVHWKH
VWUHWFKE\UHWXUQLQJWRWKHVWDUWSRVLWLRQ7KHQUHDFKZLWKWKH
other hand to the opposite side. Use the other arm to support
WKHERG\ZHLJKWRQWKHWKLJKLIQHFHVVDU\(DFKUHSHWLWLRQ
RIWKHVHTXHQFHVKRXOGWDNHWRVHFRQGV5HSHDWDVD
FRQWLQXRXVFRQWUROOHGÀXLGVHTXHQFHRUWLPHV
Workouts
)ROORZWKHVHJXLGHOLQHVWRHDVH\RXUVHOILQWRDZHHNO\H[HUFLVHUHJLPHQ8VH\RXUMXGJPHQWDQGRUWKHDGYLFHRI\RXUSK\VLFLDQRUKHDOWKFDUH
SURIHVVLRQDOWR¿QGWKHLQWHQVLW\DQGOHYHORI\RXUZRUNRXWV
&RQVXOWDSK\VLFLDQEHIRUH\RXVWDUWDQH[HUFLVHSURJUDP6WRSH[HUFLVLQJLI\RXIHHOSDLQRUWLJKWQHVVLQ\RXUFKHVWEHFRPHVKRUW
of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the
PDFKLQH·VFRPSXWHUIRUUHIHUHQFHSXUSRVHVRQO\
6WHDG\6WDWHDQG,QWHUYDO7UDLQLQJDUHW\SHVRIZRUNRXWV\RXFDQGRRQ\RXU%RZÀH[
®
¿WQHVVPDFKLQH
Steady State workouts
$6WHDG\6WDWHZRUNRXWLQYROYHVVORZO\LQFUHDVLQJ\RXUZRUNRXWVSHHGWRDFKDOOHQJLQJEXWFRPIRUWDEOHVSHHG\RXFDQKROGIRUPRVWRI\RXUZRUN -
out. For example, holding a 3.0 MPH pace for the entire workout, except during the warm-up and cool-down. Steady State workouts help you build
H[HUFLVHFRQ¿GHQFHVWDPLQDDQGHQGXUDQFHDQGDUHHVVHQWLDOWRDZHOOURXQGHGFDUGLRYDVFXODUWUDLQLQJSURJUDP
Interval Training workouts
$Q,QWHUYDO7UDLQLQJZRUNRXWLQYROYHVDGMXVWLQJ\RXUVSHHGIDVWHUDQGVORZHUIRUVSHFL¿FOHQJWKVRIWLPHWRUDLVHDQGORZHU\RXUEUHDWKLQJUDWHKHDUW
UDWHDQGFDORHUHLVDVDPSOH,QWHUYDO7UDLQLQJZRUNRXW
• 7 minutes at a slow, easy, comfortable speed.
‡PLQXWHDWDPRUHFKDOOHQJLQJVSHHGWKDWLVDSSUR[LPDWHO\IDVWHU
• 7 minutes at a slow, easy, comfortable speed.
• 1 minute at a more challenging speed that is approximately 2x faster.
• 7 minutes at a slow, easy, comfortable speed.
‡PLQXWHDWDPRUHFKDOOHQJLQJVSHHGWKDWLVDSSUR[LPDWHO\IDVWHU
• 6 minutes at a slow, easy, comfortable speed.
,QWHUYDO7UDLQLQJZRUNRXWVSURYLGHYDULHW\PD[LPL]HFDORULHEXUQDQGLPSURYH¿WQHVV
7KH%RZÀH[
®
¿WQHVVPDFKLQHLVGHVLJQHGWRFXVKLRQ\RXUMRLQWVDQGPXVFOHVDQGERWK6WHDG\6WDWHDQG,QWHUYDO7UDLQLQJZRUNRXWVVKRXOGIHHO
more comfortable than walking or running outside on a hard surface or a treadmill.