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TR

20

41

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

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Содержание CST-TR20-2

Страница 1: ...Assembly and operating instructions Treadmill TR20 Art No CST TR20 2...

Страница 2: ...TR20 2...

Страница 3: ...e 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 lates...

Страница 4: ...dar 16 3 ASSEMBLY 16 3 1 Package contents 16 3 2 Assembly instructions 18 4 OPERATING INSTRUCTIONS 25 4 1 Console display 25 4 2 Button functions 26 4 3 Programs 27 4 3 1 Pre set programs 27 4 3 2 MAN...

Страница 5: ...5 7 DISPOSAL 46 8 ORDERING ACCESSORIES 47 9 ORDERING SPARE PARTS 48 9 1 Service hotline 48 9 2 Serial number and model name 48 9 3 Parts list 49 9 4 Exploded drawing 54...

Страница 6: ...ys 4 Total number of training programs 22 Manual programs 1 Pre set programs 17 Heart rate controlled programs 2 User defined programs 2 Running surface size L x W 132 x 46 cm Weight and dimensions Ar...

Страница 7: ...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 jewe...

Страница 8: ...means of the power cable supplied The use of multi socket adapters or similar is not recommended Extension leads must comply with local electrical safety guidelines Always fully unwind the power cabl...

Страница 9: ...is enough free space clearance to the front the rear and to the sides of the equipment at least 1 50 m Furthermore the equipment should not be set up in main entrances or on escape routes Always keep...

Страница 10: ...rlay 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 oth...

Страница 11: ...still does not work properly please contact your contract partner Error Cause Repair Console only shows lines Safety key missing Check if the safety key is inserted and place it in Running belt tilte...

Страница 12: ...m connect the console IC chip again 2 Check if the console IC chip is bent or connected correctly In order to solve the problem connect the console IC chip again 3 Contact customer service E6 E7 Remov...

Страница 13: ...must be tensioned after a certain amount of usage Follow the belt tensioning and alignment in this manual N A Heart rate fluctuates or is not recorded Check to see if your hands are moist if all conn...

Страница 14: ...ear end of the equipment at most 1 4 rotation clockwise and the left setting screw at most 1 4 rotation counterclockwise fig D Then watch how the belt runs for approximately 30 seconds because the cha...

Страница 15: ...s is an indicator that you should lubricate the belt however a lubrication should be done at least every 3 months The treadmill has a reminder for lubricating the treadmill A symbol is displayed on th...

Страница 16: ...pment has not been used for a longer period of time 2 5 Maintenance and service calendar The cockpit casing handrails and entire frame must be cleaned after every training session with a moist towel n...

Страница 17: ...5 Console mast 12 Pulse handle 6 Motor cover 13 Hot key speed 7 Height compensation 1 Console Hot key speed 13 Pulse Handle 12 Console mast right 5 Safety key 11 Rear cover 10 Rear transport wheel 9...

Страница 18: ...the assembly Remove the plastic and place all parts in front of you on a surface Keep the floor under the treadmill free of objects The rear part of the treadmill may have to be lifted in order to be...

Страница 19: ...up the console mast 1 1 2 Mount the two M10x60L screws with nuts 1 2 3 Mount the two M10x60L screws with nuts 1 3 4 Place the cover on and mount it with four M4x10L screws 1 4 4 Multi key 4 pieces 4...

Страница 20: ...TR20 20 Step 2 Mounting the handrails 1 Align the handrails 2 Mount the handrails with two M8x70L screws 2 pcs Allen key 5 mm...

Страница 21: ...21 Step 3 Connect the console 1 Connect the plugs from the console with those from the console mast 2 Carefully place the excess cable in the crossbar of the console mast...

Страница 22: ...on the main console 4 1 2 Place the entire cockpit on the designated shelf softly press the covering on the sides so that it sits correctly 4 2 3 Take the screws 6x 8x0 625 L and 4x M4x10L and screw...

Страница 23: ...Observe the safety measures lifting techniques while lifting Bend your knees elbows keep your back straight and lift up both arms c Make sure that the locking mechanism is secure by pulling the equip...

Страница 24: ...art of the hydraulic brake forward with your left foot until the lock releases and the treadmill can be pulled backward 4 The hydraulic brake will slowly lower independently You should still hold on t...

Страница 25: ...ption since the beginning of training TIME Training time INCLINE Incline in PULSE Heart rate SPEED Speed in km h DISTANCE Training distance in km PROG Indicates preset program on P01 to P17 U01 to U02...

Страница 26: ...e The console will change to 0 after 90 seconds of inactivity The Auto reset extends to 300 seconds in technical mode If nothing is lit in the display press the START button for two seconds to turn th...

Страница 27: ...own program in order to complete the pre set programs 4 3 1 Preset programs P 01 Long slow distance 40 minute default This is a great training program for everyone Beginners start with an easy traini...

Страница 28: ...ry intervals after every high intensity for constantly increasing training intensity P 05 Negative interval 1 30 minute default This program offers all the advantages of training with an even speed an...

Страница 29: ...scles The calorie consumption is maximized in the top levels Your body can train longer and also profit from the high intensity when slowing down and returning to the initial level P 09 Pyramid increa...

Страница 30: ...e in intensity Start at a level that is comfortable for you and gradually increase the intensity during every max interval bring yourself to a higher intensity every time During higher intensity inter...

Страница 31: ...ensity from moderately slow to high through several intervals and their repetition maximize the total number of burnt calories during training Another benefit is the personal decision about if the hig...

Страница 32: ...ch pre set program 1 the easiest 3 the most difficult Make a selection with the arrow buttons and confirm with ENTER 4 Set time Set the time with the arrow buttons and confirm with ENTER 5 Enter weigh...

Страница 33: ...the arrow buttons and confirm with ENTER 7 Press START to begin with the training HRC interval 1 Select HRC2 Select H 2 with the arrow buttons and confirm with ENTER 2 Select program mode Press the sp...

Страница 34: ...choose between 90 180 or 300 seconds before the console resets Press SPEED up or down to change this Press MODE ENTER to accept the setting and go to the next display PT 90 or 180 or 300 Turn on and...

Страница 35: ...l 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 CAUTI...

Страница 36: ...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...

Страница 37: ...mum pulse anaerobic maximum intensity training 75 of maximum pulse cardiovascular training endurance training 55 of maximum pulse fat burning weight control Heartbeats Age Example For a 45 year old ma...

Страница 38: ...t overload their joints in the beginning 4 Correct breathing appropriate resistance level Do not overexert yourself physically and mentally by starting with resistance levels that are too high Start s...

Страница 39: ...y 10 min run for 1 min 35 min Running at a moderate speed 9 Workout journal Keep a record of your training sessions Note the date resting pulse active pulse recovery pulse resistance level time distan...

Страница 40: ...week run for three minutes after every eight minutes In the sixth week run for three minutes after every six minutes Maintain your heart rate Pay attention to your heart rate WEEK 7 8 Beginner Advance...

Страница 41: ...s knee points downwards no abduction Straight upper body avoid tilting the pelvic forward hollow back by tensing the abdominal muscles Change legs 2 Exercise Stretchingthebackthigh legcurl hamstring P...

Страница 42: ...ace your 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 b...

Страница 43: ...43 5 5 Workout journal Date Training weight Time min Calories burnt Body weight Distance Pulse Resistance level I feel Copy template...

Страница 44: ...y 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 origina...

Страница 45: ...ort 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 handlin...

Страница 46: ...he 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 straightfor...

Страница 47: ...e XXL Art No ST FM XXL Polar transmitter chest strap T34 non coded Art No T34 Togu Senso Walking Trainer Art No TOGU 470501 Chest strap contact gel 250ml Art No BK 250 Sport Tiedje silicone spray Art...

Страница 48: ...me Before assembling your equipment find the serial number on the white sticker and enter it in the appropriate space Serial number Brand category Model name cardiostrong treadmill TR20 2 31 172 61996...

Страница 49: ...11212003200134 Hexagonal socket screw 4 541113026200114 Washer 5 331410002003301 Pulley 6 530010001000112 Nut 7 531212001200114 Nylon Nut 05 8000000991 Supporting Post sets 1 8000000992 Supporting Pos...

Страница 50: ...sher 5 314TA2150010004 Bumper 6 511608003000114 Screw 7 201TA1110020A04 Supporting Tube 8 591101350600011 One sided Adhesive 9 511408003000114 Screw 10 531408000800111 T nut 10 80TA11101401000 Incline...

Страница 51: ...K BASE FOOT ASJUSTABLE 4 325214008001004 End Cap 5 331808205603601 Wheel 6 511408005000114 Screw 7 541108016150114 Washer 8 531208000800114 Nut 14 80TA11109003000 Side Handrail Attachement 1 511908007...

Страница 52: ...4000000292 MCB 2 405301010301001 Wire Black 3 405301010301501 Black Cable 4 407302250160001 Switch AC Power 5 407101250080001 POWER SWITCH 6 511505005500113 Flat Head Corss Screw 7 511505001500113 Sc...

Страница 53: ...0269121 Running Belt 24 213003011103103 Side rail 25 80TB31102501003 Motor cover set 1 311TB3200031003 MOTOR COVER LEFT 2 311TB3200021003 MOTOR COVER RIGHT 3 311TB3110011003 Motor cover middle 4 52120...

Страница 54: ...TR20 54 No Part number Description 31 405402130318501 AC power cord 32 2000000488 Drive Belt 9 4 Exploded drawing PAGE 1 2 TM5010 C000000044 104 07 03 9000000238 284 285 110V 220V 220CE...

Страница 55: ...55 110V 220V 220V CE PAGE 2 2 TM5010 C000000044 104 07 03 9000000238 284 285 110V 220V 220CE...

Страница 56: ...the explicit written permission of Sport Tiedje is prohibited Product and manual are subject to change Technical data can be changed without advance notice Hotline for Technical Information DE 49 4621...

Страница 57: ...57...

Страница 58: ...TR20 58...

Страница 59: ...59...

Страница 60: ...Treadmill TR20...

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