Marcy Marcy ER5000D, Инструкция по эксплуатации

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EXERCISE INSTRUCTION S
Using your MAGNETIC ELLIPTICAL will provide you with several benefits, it will improve
your physical fitness, tone muscle and in conjunction with a calorie controlled diet help you
lose weight.
1. The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It
will also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching
exercises as shown below. Each stretch should be held for approximately 30 seconds, do
not force or jerk your muscles into a stretch - if it hurts, STOP.
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
SIDE BENDS OUTER THIGH
2. The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will
become more flexible. It is very important to maintain a steady tempo throughout. The rate
of work should be sufficient to raise your heart beat into the target zone shown on the graph
below.
This stage should last for a minimum of 12 minutes though most people start at about 15-20
minutes.
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