EN
43
Stretching the inside of the thigh
FIG. 14
• Sit with your feet towards each other and your knees point
out. Pull your feet as close to your crotch as possible.
• Hold for about 10 seconds.
APP FOR MOBILE PHONE
Installation of app
Scan the QR code to localise FitShow in App Store or Google Play
Store on the unit.
NOTE:
To scan the QR code you first have to download the app QR
READER to the unit (available at Apple Store and Google Play
Store).
Create user name and password
FIG. 15
1. Create user name and password before using for the first
time, in order to save your personal exercise log. If you are
already registered, use your user name and password to log
in.
2. Register with your email address or phone number and
select user name and password for the FitShow account.
Synchronising
FIG. 16
1. Enable Bluetooth on the exercise equipment. Press the
red button INDOOR and start exercising. The FitShow app
registers the exercising.
NOTE:
Press the blue button OUTDOOR to enable GPS mode and
register when running outdoors.
FIG. 17
2. When Bluetooth is enabled the unit will be localised
automatically. Connect to required unit for correct
interaction.
FIG. 18
3. When the unit is connected, click on the image of the unit
to show detailed information and the data that can be
registered.
values are only a guideline and are affected by user exercise
status and health.
3. Always pay attention to how you feel when exercising. Stop
exercising immediately and rest if you feel dizzy. Increase the
strain if you are not sweating.
Stretching
Tips for stretching.
• Start with gentle movability exercises for all your joints, such
as twisting your wrists, bending your arms and rolling your
shoulders. This ensures that joint fluid, the body’s natural
lubricant, protects the joints.
• Always warm up before stretching, it increases the flow of
blood and makes the muscles more flexible.
• Start with your legs and work upwards.
• Hold each position for at least 10 seconds (when you get
better you can hold for 20 to 30 seconds) and repeat 2 or 3
times.
• It should not hurt to stretch. Reduce the strain if it hurts.
• Do not rock in the movement. Stretching should be gradual
and relaxed.
• Do not hold your breath while stretching.
• Stretch after exercising to avoid stiff muscles. Stretch at least
3 times a week to retain the flexibility.
Stretching calf muscles
FIG. 11
• Stand on your right leg and grip your left ankle with your left
hand. Pull up your foot behind you, near your hip.
• Keep your back straight and knees together. Support yourself
against a wall to keep your balance.
• Hold for about 10 seconds.
• Repeat for the other leg.
Stretching the hamstring muscles
FIG. 12
• Stretch out one leg with the heel to the floor. Bend the other
leg with your hands against the calf. Press down and out to
stretch the muscles on the back of the knee on the straight
leg.
• Keep your back straight and do not lock your knees.
• Hold for about 10 seconds.
• Repeat for the other leg.
Stretching the calf
FIG. 13
• Stand with the back foot flat against the floor and put your
weight on the front foot.
• Hold for about 10 seconds.
• Repeat for the other leg.
NOTE:
Keep your back and the back leg straight.
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