Life Gear 75112 Скачать руководство пользователя страница 24 | Manualshive

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WARM UP AND COOL DOWN ROUTINE

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A good exercise program consists of a warm-up, aerobic exercise, and a cool down. Do the entire
program at least two to 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.

AEROBIC EXERCISE

is any sustained activity that sends oxygen to your muscles via your heart

and lungs. Aerobic exercise improves the fitness of your lungs and heart. Aerobic fitness is
promoted by any activity that uses your large muscles eg: legs, arms and buttocks. Your heart
beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise
routine.

The

WARM-UP

is an important part of any workout. It should begin every session to prepare your

body for more strenuous exercise by heating up and stretching your muscles, increasing your
circulation and pulse rate, and delivering more oxygen to your muscles.

COOL DOWN

at the end

of your workout, repeat these exercises to reduce soreness in tired muscles.

HEAD ROLLS

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

SHOULDER LIFTS

Lift your right shoulder toward your ear for one
count. Then lift your left shoulder up for one
count as you lower your right shoulder.

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Содержание 75112

Страница 1: ... they relate to the equipment Measurements made by the equipment are believed to be accurate but only the measurements of your physician should be relied upon IMPORTANT Read all instructions carefully before using this product Retain this owner s manual for future reference Instructions for assembly including correct fitting of guards and other device and warnings about the likely injuries to youn...

Страница 2: ... for 1 one year This warranty is offered only to the original owner and is not transferable Proof of purchase is required NOTE Maximum Weight Capacity for this product is 300lbs 136kgs Transport and Storage Humidity Between 10 80 Temperature Between 20 c 60 c WARNING Before using this product please consult your personal physician for a complete physical examination Frequent and strenuous exercise...

Страница 3: ... eating before using the inversion table If you get nauseous come up as soon as you feel queasy 9 Always use this equipment on a clear and level surface Do not use outdoors or near water 10 Keep hands and feet away from any moving parts Do not insert any object into any openings 11 Keep loose clothes jewelry away from moving parts 12 WARNING ALWAYS HOLD ON TO THE SAFETY HANDLES AND GO BACK SLOWLY ...

Страница 4: ...SAFETY PRECAUTIONS 3 ...

Страница 5: ...2 16 16 15 15 13 13 15 15 35 28 28 37 37 29 29 43 43 13 13 13 13 15 15 38 38 13 13 36 36 12 12 16 16 13 13 10 10 21 21 32 32 33 33 19 19 19 19 34 34 46 49 49 50 52 52 48 48 49 49 50 50 27 27 27 27 13 13 48 48 48 48 48 48 48 48 52 48 48 48 48 53 53 54 54 8L 8L ...

Страница 6: ... 158 158 2 3 160 160 4 163 163 5 165 165 6 168 168 7 170 170 8 173 173 9 175 175 10 10 178 178 11 11 180 180 12 12 183 183 185 185 13 13 14 14 188 188 190 190 15 15 16 16 193 193 17 17 195 195 18 18 198 198 19 19 200 200 20 20 203 203 21 21 205 205 22 22 208 208 23 23 210 210 203 203 24 24 205 205 25 25 44 44 46 46 47 47 41 41 42 42 50 50 52 48 45 45 41 41 27 27 27 27 27 27 27 27 14 14 48 48 48 48...

Страница 7: ... 1 21 Oval End Cap 2 22 Footbar End Cap 2 23 Spring 1 24 Adjustable lnstep Frame Square End Cap 1 25 Round End Cap 4 26 Lower Bed Frame Bushing 1 Set 27 Washer Ø 16xØ 6 5x1 0 8 28 Upper Bed Frame Bushing 1 29 Handlebar 2 30 Knob 1 31 Rubber Heel Holder 4 32 Nylon Strap 1 33 Loop Strap 1 34 Strap Lock 1 35 Nylon Bed 1 36 Foam Grip 2 37 Protective Cover 2 38 Hex Head Bolt M8x23 2 39 Foot Bar 1 40 He...

Страница 8: ...54 Pivot Arm Ring 2 NOTE The parts described above are all the parts you need to assemble this inversion table Before you start to assemble please check the hardware packing to make sure they are included All the other parts described in page 6 parts list are pre assembled in the factory ASSEMBLY Set all parts in a clear area on the floor and remove the packing materials Refer to the part lists fo...

Страница 9: ...ible Then push down on the middle of two Left and Right Folding Arms 8L 8R until they are fully locked down Attach the Right Left Foot Caps 49 50 to the Front Rear U Frame 1 2 each with two M6x20 Bolts 48 and two Ø 13xØ 6 5x1 0 Washers 52 8 8R 2 1 49 50 52 48 49 50 52 48 48 48 48 48 48 48 8L The product weights more than 20 kg and should be assembled and moved by two or more people ...

Страница 10: ... until the bottom of the covers are slightly lower than the Left and Right Folding Arms 8L 8R Use the Velcro straps on the bottom of the Protective Covers 37 to secure the covers to the Left and Right Folding Arms 8L 8R When the covers are assembled correctly the Left and Right Folding Arms 8L 8R should be fully covered by the Protective Covers 37 9 37 2 1 53 15 53 8R 8L ...

Страница 11: ...t is recommended that you use the bottom hole on the Pivot Arms 5 until you become more familiar with the equipment STEP 4 Install the Pivot Arm Rings 54 onto the Pivot Arms 5 Mount the Bed Frame 4 to the Rear U Frame 2 by inserting the ends of the Pivot Arms 5 into the channels on the plates The slotted portion of the rollers on the end of the Pivot Arms 5 should be inserted into the channels on ...

Страница 12: ...he same procedure to attach the other Steel Heel Holder Bracket 7 and Rubber Heel Holder 31 onto the other end of the Rod 9 Note Make sure the lock teeth are wedged into the slots in the Rod 9 to lock the Steel Heel Holder Brackets 7 and Rubber Heel Holders 31 in place before use STEP 6 Slide the Foot Bar 39 into the bottom of the Adjustable Boom 3 and align two of the holes on the Foot Bar 39 wit...

Страница 13: ...table Instep Frame 6 Remove the Square End Cap 41 on the back of square bracket of Adjustable Boom 3 Pull out the Small Spring Knob 17 and then slide the Adjustable Instep Frame 6 completely into the square bracket The surface with holes must face toward the Small Spring Knob 17 Sliding the Adjustable Instep Frame 6 back or forth slightly until the Small Spring Knob 17 pops down into the locked po...

Страница 14: ...racket of Adjustable Boom 3 that was removed STEP 8 Pull out the Large Spring Knob 18 and slide the Adjustable Boom 3 into the square bracket on the bottom of the Bed Frame 4 as shown Slide the Adjustable Boom 3 upward until the desired height on the height scale is just below the bracket on the Bed Frame 4 Lock the Adjustable Boom 3 in place by releasing the Large Spring Knob 18 and sliding the A...

Страница 15: ... Lock Nut 15 and two Ø 20xØ 8 5x1 5 Washers 13 Attach the bottom end of the Handlebar 29 onto the Rear U Frame 2 with one M8x38 Hex Head Bolt 43 one M8 Lock Nut 15 and two Ø 20xØ 8 5x1 5 Washers 13 Repeat above same steps to attach the other Handlebar 29 onto the Rear U Frame 2 and Pivot Arm Ring 54 13 15 29 43 13 13 15 38 13 2 54 ...

Страница 16: ...34 Now loop the strap back over itself and insert back through the Strap Lock 34 and pull tight to secure STEP 11 Attach the Nylon and Loop Straps 32 33 to the Inversion Table by hooking the end of the Nylon Strap 32 to the pre assembled loop on the back of the Bed Frame 4 as shown Now hook the other end of Loop Strap 33 to the other Pre assembled loop on the Front U Frame 1 as shown 34 32 1 4 19 ...

Страница 17: ...e curved slot Make sure the pivot arm is inserted all the way into the slot Pivot arm is aligned correctly when the groove sits directly on the curved slot and the pivot arm is able to rotate freely WARNING Please make sure both pivot arms are in the same hole to prevent serious injury from occurring Incorrect Correct ...

Страница 18: ...top end ADJUSTING THE BOOM The Adjustable Boom 3 can be moved to a variety of different positions in order to accommodate the height of the person on the inversion table To adjust the boom loosen the Knob 30 pull out the Large Spring Knob 18 and slide the boom up or down until the desired height on the Height Scale 44 is positioned just below the Square Bushing 26 When the boom is in the desired p...

Страница 19: ...t Arms 5 on two different positions could cause damage to the inversion table or injury to the user THE HANDLEBARS For added convenience and safety a set of Handlebars 29 has been added to the inversion table These Handlebars 29 are located at the top of the Rear U Frame 2 The Handlebars 29 are there to help you return to the upright position from any degree of inversion If you wish to return to t...

Страница 20: ... the Adjustable Instep Frame 6 slightly until the Small Spring Knob 17 locks into place GENERAL PRECAUTIONS 1 Make sure that the Pivot Arms 5 are locks on the lowest hole for the first few attempts 2 It is recommended that someone be with you while you are using this inversion table for the first few times 3 Make sure that the Rubber Heel Holders 31 are holding your feet securely 4 Make sure that ...

Страница 21: ...gain USING THE INVERSION TABLE 1 Start by lying fully back on the bed with your hands at your side or resting on your thighs 2 Keeping your hands close to your body begin to raise your arms slowly allowing the table to rotate backward Stop or lower your arms to control the downward rotation of the table 3 Raise your arms until they are over your head At this point the inversion table will be as fa...

Страница 22: ...e up slowly dizziness after a session means you came up to fast Wait a while after eating before using table If you get nauseous do not fight it come up as soon as you feel queasy 4 Keep moving movement while inverted encourages blood circulation Movement may be accomplished by either rhythmic traction or light exercise Do not exercise strenuously while inverted Limit partial inversion without mov...

Страница 23: ...For your storage convenience the inversion table can be folded down to place against a wall under a bed or in a storage area 22 ...

Страница 24: ... of your entire exercise routine The WARM UP is an important part of any workout It should begin every session to prepare your body for more strenuous exercise by heating up and stretching your muscles increasing your circulation and pulse rate and delivering more oxygen to your muscles COOL DOWN at the end of your workout repeat these exercises to reduce soreness in tired muscles HEAD ROLLS Rotat...

Страница 25: ...ADRICEPS STRETCH With one hand against a wall for balance reach behind you and pull your right foot up Bring your heel as close to your buttocks as possible Hold for 15 counts and repeat with left foot INNER THIGH STRETCH Sit with the soles of your feet together and your knees pointing outward Pull your feet as close to your groin as possible Gently push your knees toward the floor Hold for 15 cou...

Страница 26: ...ts HAMSTRING STRETCHES Extend your right leg 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 CALF ACHILLES STRETCH Lean against a wall with your left leg in front of the right and your arms forward Keep your right leg straight and the left foot on the floor then bend the left leg and le...

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