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.
Содержание BXE216
Страница 1: ...ASSEMBLY OWNER S MANUAL Manual en Espa ol Latino Americano www support nautilus com BXE216...
Страница 14: ...Assembly Owner s Manual 14 5 Attach Legs and then the Caps to Frame Assembly 7 10 A H B X2 6mm I X2 9 9...
Страница 18: ...Assembly Owner s Manual 18 9 Snap the Exterior Pivot Covers to Frame Assembly 3 19...
Страница 22: ...Assembly Owner s Manual 22 13 Set the Console Angle and Attach the Console Shroud to Frame Assembly 14...
Страница 61: ...Assembly Owner s Manual 61...
Страница 62: ...Assembly Owner s Manual 62...
Страница 64: ...8010504 061518 F EN...