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PHYSICAL FITNESS PROGRAM: 

You can design a program to meet your need and current physical condition. 

A successful exercise program consists of a warm-up, aerobic exercise. And 

a  cool-down.  To  be  effective,  an  exercise  program  must  be  done  on  a 

continuing basis at least two and preferably three times a week, resting for a 

day  between  workouts,  after  several  months,  you  can  increase  your 

workouts to four or five times per week. 

 

1. WARM UP 

Warming  up  is  an  important  part  of  your  workout,  and  should  begin  every  session.  It 
prepares your body for more strenuous exercise by heating up and stretching out  your 
muscles, increasing your circulation and pulse rate, and delivering more oxygen to your 
workout,  repeat  these  exercises  to  reduce  sore  muscle  problems.  We  suggest  the 
following warm-up and cool-down exercise. 

 

1.  Inner Thigh Stretch 

Sit  with  the  soles  of  your  feet  together  with  your  knees  pointing  outward.  Pull  your  feet  as 

close  into  your  groin  as  possible.  Gently  push  your  knees  towards  the  floor.  Hold  for  15 

counts. 

 

    2.    Hamstring Stretch 

        Sit  with  your  right  leg  extend.  Rest  the  sole  of  your  left  foot  against  your  right  inner  thigh. 

Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then repeat with left 

leg extend. 

 

3.    Head Roll 

        Rotate your head to the right for one count, feeling the stretch up the left side of your neck. 

Next, rotate your head back for one count, stretching your chin to the ceiling and letting your 

mouth open. Rotate your head to the left for one count, and finally, drop your head to your 

Содержание IN 351

Страница 1: ...OWNER S MANUAL EN IN 351 Row machine inSPORTline Oxford Important Safety Information...

Страница 2: ...continuing with your exercise program 4 Keep children and pets away from the equipment The equipment is designed for adult use only 5 Use the equipment on a solid flat level surface with a protective...

Страница 3: ...2 EXPLODED DIAGRAM Q O Q O...

Страница 4: ...x T1 5 4 M Bolt M6x15 4 N Axle Sleeve 2 O Washer ID10 5 x OD25 x T1 5 2 P Bolt M10x50 2 Q Nut M10 2 R End Cap 2 S Screw M5x15 2 1 Main Frame 1 2 Front Stabilizer 1 3 Rear Stabilizer 1 4 Main Rail 1 5...

Страница 5: ...ly Recognize the spare parts first Check the hardware Ensure that you have the right tool Prepare an area to assemble Follow the instruction accordingly Never force the joints Periodically tighten the...

Страница 6: ...5 II Identify your hardware O O O O O O Q...

Страница 7: ...6 G 4PCS N 2PCS J 2PCS I 2PCS R 2PCS V S6 1PC U S4 2PCS T S13 17 1PC...

Страница 8: ...7 Assembly Step STEP 1 O...

Страница 9: ...8 STEP 2 O...

Страница 10: ...9 STEP 3 b a...

Страница 11: ...10 STEP 4...

Страница 12: ...11 STEP 5 O...

Страница 13: ...12 STEP 6 S4 2PCS...

Страница 14: ...13 STEP 7 O O S13 17 1PC O Q...

Страница 15: ...14 STEP 8...

Страница 16: ...adjust the tension for varied resistance as below NOTE You should begin your Exercise Period at the resistance level and speed to suit your needs Remember to start out slow and easy and work your way...

Страница 17: ...he number of Strokes the user has performed TTR TOTAL COUNT Press the button until TTR appears The TOTAL COUNT Display Shows the total number of stokes of the user has performed CALORIE unit Calorie P...

Страница 18: ...ES 1 Remove the batteries when they are exhausted or if you do not use the product for an extended period of time in order to avoid hazards through leaking batteries 2 Do not recharge batteries nor di...

Страница 19: ...ering more oxygen to your workout repeat these exercises to reduce sore muscle problems We suggest the following warm up and cool down exercise 1 Inner Thigh Stretch Sit with the soles of your feet to...

Страница 20: ...t and your arms forward Keep your right leg straight and the left foot on the floor then bend the left leg and lean forward by moving your hips toward the wall Hold then repeat on the other side for 1...

Страница 21: ...ulders hips and legs 2 tone your muscles and in conjunction with a calorie controlled diet help you lose weight Rowing is an extremely effective form of exercise The Basic Rowing Stroke 1 Sit on the s...

Страница 22: ...ne muscles in your arms shoulders back and stomach Sit as shown in Fig 4 with your legs straight lean forward and grasp the handles In a gradual and controlled manner lean back to just past the uprigh...

Страница 23: ...ort you put in The harder and longer you work the more calories you will burn This is effectively the same as if you were training to improve your fitness the difference being the goal 3 Cooling Down...

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