CARDIOSTRONG CST-BX40 Скачать руководство пользователя страница 30

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5.4

Stretching exercises for leg & chest muscles

1. Exercise: Stretching of front thigh / leg extension (quadriceps)

• Stable position, grab arches of feet

• Pull heel towards buttocks, knee points downwards

(no abduction)

•

Straight upper body, avoid tilting the pelvic forward

(hollow back) by tensing the abdominal muscles

• Change legs

2. Exercise: Stretching the back thigh / leg curl (hamstring)

• Pull thigh towards upper body with both

hands

• Stretch through increased stretching in the

knee joint

• The lower leg maintains contact with the

floor, keep hips bent

• Change legs

Trapezius

Biceps

Pectoralis major

Straight abdominal

muscle

M. Extensor

digitorum

Gastrocnemius

Tibialis anterior

muscle

Quadriceps

Ileopsoas

Obliquus externus

Dentatus anterior

Deltoid muscle

Sternocleidomastoideus

Trapezius

Elevator scapolae

Rhomboid

muscle

Major back

muscle

Anconaeus

Gluteus

maximus

Adductor

Gastrocnemius

Soleus

Musculus

semimembranosus

Thigh biceps

Extensor

digitorum

Arm-radius muscle

Triceps

Deltoid muscle

Splenius capitis

Sartorius muscle

M. Teres major

Содержание CST-BX40

Страница 1: ...Assembly and Operating Instructions Ergometer BX40 Art No CST BX40 CSTBX40 01 01 ...

Страница 2: ...BX40 2 ...

Страница 3: ...ies are informed about these instructions and its content in advance In case of doubt a responsible person must supervise the use of the equipment This equipment has been manufactured according to the latest safety knowledge As faraspossible potentialsafetyhazardswhichcouldcauseinjuryhavebeeneliminated Make sure to follow the instructions carefully and that all parts are securely in place If requi...

Страница 4: ...ERATING INSTRUCTIONS 15 4 1 Console display 15 4 2 Button functions 17 4 3 Turning on and setting up the equipment 18 4 4 Programs 18 4 4 1 Manual program 18 4 4 2 Training programs 19 4 4 3 User defined programs 21 4 4 4 Heart rate controlled programs 21 4 4 5 Watt controlled program 22 4 4 6 Body fat program 23 5 WORKOUT INSTRUCTIONS 24 5 1 Heart rate monitoring 24 5 2 10 tips for effective ergo...

Страница 5: ...5 7 DISPOSAL 35 8 ORDERING ACCESSORIES 36 9 ORDERING SPARE PARTS 37 9 1 Service hotline 37 9 2 Serial number and model name 37 9 3 Parts list 38 9 4 Exploded drawing 40 ...

Страница 6: ...0 350 Watt Training programmes in all 24 Manual programmes 1 Pre set programmes 12 Watt controlled programmes 1 Heart rate controlled programmes 5 User defined programmes 4 Body fat programmes 1 Flywheel 10 kg Transmission ratio 1 8 Length of the pedal arms 17 cm Weight and dimensions Product weight gross incl packaging 38 6 kg Product weight net without packaging 36 kg Packaging dimensions L x W ...

Страница 7: ...upervised access to the equipment Before starting your training make yourself familiar with all of the equipment s functions and setting options Have an expert explain the correct usage of the product to you Make sure that nobody is in the range of motion of the equipment while exercising Keep your hands feet and other body parts hair clothing jewelry and other objects well clear of moving parts D...

Страница 8: ...ons to either the power cable or the mains plug If the power cable or the plug are damaged or defective contact your authorized contract partner Do not use the equipment in the meantime Do not keep electrical devices e g mobile phones in close proximity to the console or the control electronics otherwise display values e g pulse measuring could be inaccurate 1 4 Set up place The equipment should o...

Страница 9: ...uring assembly Do not leave any tools and packaging materials like plastic sheeting laying around to avoid danger of suffocation for children Assemble the equipment on an underlay mat or on the cardboard packaging in order to avoid damage to the equipment and to the floor scratches Before starting assembly all individual parts should be placed on the floor next to each other Read the assembly inst...

Страница 10: ...he cause of faults and replacement is usually sufficient Please use the following overview to see the five most common errors and how to repair them If the equipment still does not work properly please contact your contract partner Error Cause Repair Crackling noise in pedal area Loose pedals Tighten the pedals Equipment wobbles Equipment is not level Adjust the supporting feet Handlebar saddle wo...

Страница 11: ...vice calendar The following routine work must be done in the specified time intervals Part Weekly Monthly 2x annually Annually Display console C I Tighten the pedals I Plastic covers C I Seat rail I Legends C cleaning I inspect ...

Страница 12: ... M5 IAllen wrench Phillips screwdriver 87 6mm Allen wrench 1x 34 5 16 Spring ring 1x 79 14 15mm wrench 96 13 14 mm wrench 32 5 16 x 3 4 Screw 9x 3 ASSEMBLY 3 1 Package contents The package contains the parts represented in the illustration including a power cable with mains plug If one of the illustrated parts is missing please contact your contract partner ...

Страница 13: ...n see image Slide the cable harness 80 from below up through the console mast During assembly of the console mast on the frame make sure that the cable harness does not get stuck or damaged 2 Mount the console mast on the frame with five screws 5 16 x 3 4 32 four washers 5 16 33 five spring rings 5 16 35 and one spring washer 5 16 34 Allow the console mast cover 60 to lock on the frame 3 Mount the...

Страница 14: ...lips screwdriver 43 3 Use the 13mm 15mm Allen wrench 79 to mount the pedals 15 L R on the pedal crank The right pedal must be screwed tight clockwise and the left one counterclockwise 4 Loosen the pre mounted screws and washers under the seat 20 Place the mounting bracket under the seat and mount the parts with the previously loosened nuts and washers three M8x7T nuts and three 8x20x1 5T washers a...

Страница 15: ...nsole automatically counts up in 1 seconds intervals from 0 00 to 99 59 You can also program a countdown with the arrow buttons If you continue to train after the countdown has expired a signal will sound to let you know that the training is complete Distance Strecke Indicates the covered distance in kilometers ...

Страница 16: ...covery Continue to hold on the hand pulse sensors after training if you are not wearing a chest strap and press the Pulse Recovery button As soon as the following countdown has reached zero your recovery heart rate will be evaluated with a grade between F1 0 and F6 0 1 0 Excellent 1 0 1 9 Very good 2 0 2 9 Good 3 0 3 9 Average 4 0 5 9 Below average 6 0 Poor Note If a heart rate is not received the...

Страница 17: ... button in order to set values for time distance calories age and sex or to select a program b Press the button during training to decrease the resistance ENTER a Press this button to confirm the settings b Hold this button for two seconds in order to reset all values to zero BODYFAT Press this button to measure your body fat percentage To do this you need to enter your height weight sex and age P...

Страница 18: ...R to confirm 2 Use the arrow buttons in order to set a training time and press ENTER to confirm 3 Use the arrow buttons in order to set a training distance and press ENTER to confirm 4 Use the arrow buttons in order to set a calorie number and press ENTER to confirm 5 Use the arrow buttons in order to set a training heart rate and press ENTER to confirm 6 Press START STOP in order to begin trainin...

Страница 19: ...press ENTER to confirm 4 Use the arrow buttons in order to set a calorie number and press ENTER to confirm 5 Use the arrow buttons in order to set a training heart rate and press ENTER to confirm 6 Press START STOP in order to begin training If you enter a target value for time distance and calories the training will stop automatically once you have achieved one of these target values If you would...

Страница 20: ... Hill Program 4 Rolling Program 5 Valley Program 6 Fat burn Program 7 Ramp Program 8 Mountain Program 9 Intervals Program 10 Random Program 11 Plateau Program 12 Fartlek Program 13 Precipice Profiles of pre set training programs P2 P13 ...

Страница 21: ... time distance and calories the training will stop automatically once you have achieved one of these target values If you would just like to train according to one of these values you simply have to enter the desired target value you do not have to enter all other values If you enter a target pulse an alarm will sound once this pulse has been exceeded The acoustic signal first stops once your puls...

Страница 22: ...n be held constant and not be adjusted If you pedal too slow the resistance increases if you pedal too fast the resistance decreases 1 Use the arrow buttons to select the watt controlled program and press ENTER to confirm 2 Use the arrow buttons in order to set a training time and press ENTER to confirm 3 Use the arrow buttons in order to set a training time and press ENTER to confirm 4 Use the ar...

Страница 23: ... Use the arrow buttons in order to set your sex and press ENTER to confirm 5 Use the arrow buttons in order to set your age and press ENTER to confirm 6 Press START STOP to start the body fat measuring If the console displays E make sure that you have correctly grasped the hand pulse sensors or the chest strap is being worn correctly Then press the START STOP button again 7 Once the measuring is c...

Страница 24: ...rson or to several people If the pulse display only does not work in a single case the equipment is not defective In this case we recommend using a chest strap to achieve a permanently correct heart rate display CAUTION Your training equipment is not a medical device Different factors may influence the accuracy of the heart rate display The heart rate display only serves as a training aid Telemetr...

Страница 25: ...arget heart rate Which target heart rate is important for which training goal can be found out in the following Fat burning weight management The main goal here is to burn deposits of fat In order to achieve this training goal a low training intensity approximately 55 of the maximum heart rate and a longer training period are required Cardiovascular training cardio training The primary goal is to ...

Страница 26: ...ximately 157 beats min 220 age x 0 9 20 80 100 120 140 160 180 200 220 65 70 60 55 50 45 40 35 25 30 200 195 190 185 180 175 170 180 150 110 146 107 175 171 166 162 157 153 148 143 139 135 131 128 124 105 102 99 96 94 91 88 85 83 113 116 120 144 139 136 150 155 160 165 Heart rate diagram for training intensity Maximum pulse 220 age 90 of maximum pulse anaerobic maximum intensity training 75 of max...

Страница 27: ...vel Do not overexert yourself physically and mentally by starting with resistance levels that are too high Start slowly and increase the resistance steadily Aim for regular and calm breathing 5 Keep yourself properly hydrated Drink drink drink Have a drinking bottle close by during your workout 6 Sufficient recovery periods Allow your body and your muscles enough time to recover after your workout...

Страница 28: ... or after achieving a partial goal Go to the sauna or a swimming pool Mix a protein shake or enjoy a delicious salad 5 3 Designing a workout We recommend two to three training sessions a week There should be a five minute warm up phase before every training The training ends with a cool down and targeted stretching Warm Up approx five min Dynamic movement of larger muscle groups at low intensity T...

Страница 29: ...stance 40 min Vary speed low resistance WEEK 7 8 Beginner Advanced Days Duration Intensity Duration Intensity Mon 35 min Vary speed low resistance 45 min Vary speed increase resistance Wed 35 min Vary speed low resistance 45 min Vary speed increase resistance Fri 35 min Vary speed low resistance 45 min Vary speed increase resistance Cool down approximately five minutes Wind down training with low ...

Страница 30: ...th hands Stretch through increased stretching in the knee joint The lower leg maintains contact with the floor keep hips bent Change legs Trapezius Biceps Pectoralis major Straight abdominal muscle M Extensor digitorum Gastrocnemius Tibialis anterior muscle Quadriceps Ileopsoas Obliquus externus Dentatus anterior Deltoid muscle Sternocleidomastoideus Trapezius Elevator scapolae Rhomboid muscle Maj...

Страница 31: ...our forearm at 90 to the wall with the elbow just above shoulder height Turn your head and upper body gradually to the opposite sides until you feel a stretch in the front chest of the shoulder being leaned on Pay attention to tension in your abdominal and gluteal muscles Your weight is on your front leg Change legs All recommendations of these instructions apply solely to healthy persons and are ...

Страница 32: ...BX40 32 5 5 Workout journal Date Training weight Time min Calories burnt Body weight Distance Ø Pulse Resistance level I feel Copy template ...

Страница 33: ...tutory warranty we provide a warranty for every fitness equipment purchased from us according to the following provisions Your statutory rights are not affected Warrantee The warrantee is the first original buyer and or any person who received a newly purchased product as a gift from the original buyer Warranty periods The following warranty periods begin on delivery of the fitness equipment Model...

Страница 34: ...nsport and insurance If the fault is covered by our warranty you will receive a new or repaired equipment in return Warranty claims are invalid in case of damage resulting from misuse or improper handling environmental influences moisture heat electrical surge dust etc failure to follow the current safety measures for the equipment failure to follow the operating instructions use of force e g hitt...

Страница 35: ...fitness equipment to have problems solved quickly and simply so you can enjoy working out with minimal interruption For that reason we also want to resolve your queries quickly and in a straightforward manner Thus please always keep your customer number and the serial number of the faulty equipment handy 7 DISPOSAL At the end of its operational life this equipment cannot be disposed of in normal h...

Страница 36: ...port Tiedje floor mat size L Art No ST FM L Sport Tiedje transmitter chest strap Art No ST1000 Sport Tiedje comfort chest strap premium Art No ST1050 Chest strap contact gel 250ml Art No BK 250 Fitness equipment care set Art No HF 500 ...

Страница 37: ...r Brand category Model name cardiostrong recumbent ergometer BX40 31 172 619961 info fitshop nl Ma Do 9 00 17 00 Vr 9 00 21 00 Za 10 00 17 00 33 0 172 770033 49 4621 4210 933 service france sport tiedje fr Lun Ven 8 00 18 00 Sam 9 00 18 00 80 90 16 50 49 4621 4210 945 info t fitness dk Ma Fr 8 00 18 00 Lø 9 00 18 00 44 141 876 3972 orders powerhousefitness co uk Mon Fri 9 00 17 00 49 4621 4210 0 s...

Страница 38: ...12 1 Crank Arm R 43 1 Combination M5 Allen Wrench Phillips Head Screw Driver 13 2 Crank Arm End Cap 44 2 Handgrip Foam 14 2 M10 1 25m m_Nut 45 2 Button Head Plug 15 1 Pedal 46 1 Magnet 16 1 Flywheel 47 1 300m m_Sensor W Cable 17 1 Drive Pulley 48 1 Console 18 1 Belt 49 1 Gear Motor 19 1 Seat Handlebar Adj Locking Lever 50 1 Steel Cable 20 1 Seat 51 2 Handpulse Sensor w o wire 21 2 6004_Bearing 52 ...

Страница 39: ...1 L Allen Wrench 70 1 Seat Post Cover 88 1 HGP Wire Grommet 71 1 3 8 1 1 2 _Carriage Bolt 89 1 Axle 72 1 Ø3 8 Ø30 2T_Flat Washer 90 1 Ø12 4 Ø19 0 5T_Flat Washer 73 1 Flywheel Magnets Mounting Plate 91 2 Ø12_C Ring Blackfast 75 1 5 16 2 1 2 _Button Head Socket Bolt 92 1 Ø12_Wave Washer Blackfast 76 1 M5 75L_Phillips Head Screw 93 2 5 16 1 3 4 _Button Head Socket Bolt 77 1 M5 5T_Nyloc Nut 94 2 Actio...

Страница 40: ...BX40 40 9 4 Exploded drawing ...

Страница 41: ...hanged without advance notice Please find a detailed overview including address and opening hours for all specialist fitness stores of the Sport Tiedje Group in Germany and abroad on the following website www sport tiedje com en stores 31 172 619961 info fitshop nl 33 0 172 770033 49 4621 4210 933 service france sport tiedje fr 80 90 16 50 49 4621 4210 945 info t fitness dk 44 141 876 3986 support...

Страница 42: ...BX40 42 Note ...

Страница 43: ...43 ...

Страница 44: ...Ergometer BX40 ...

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