Motive Fitness RTX8 AIR ROWER, Руководство пользователя

Страница: 10 / 14

3. Fitness
9
A good training schedule starts with a good warming up and ends with a cooling down of
the muscles. This will prevent painful muscles and injury. Below you will find some
suitable exercises.
Head Roll
Tilt your head to the right. Hold this for one second, so that you feel a little pull in the
muscles on the left side of your neck. Do the same for the other side, front and back.
Repeat two or three times.
Toe Touch
Slowly bend forward with your back and arms relaxed. Bend as far as you can and hold
the position for ten seconds. Repeat this two or three times.
Shoulder Lift
Lift your right shoulder and turn it clockwise two times. Then turn it counter clockwise
two more times. Relax and do the same exercise with your left shoulder. Repeat this three
or four times.
Calf Stretch
Place two hands against a wall. Place one foot about thirty centimeters behind its original
position and put your foot flat on the floor. Bend your forward leg and lean against the
wall. Stretch your back leg and feel the muscle in your calf stretch. Hold this position for
five seconds and repeat with your other leg. Repeat this two or three times
Side Stretch
Extend both your arms up in the air and reach as high as you can with your right arm.
Lean a bit to the left so that the muscles in the right side of your torse are stretched. Hold
this position for one second. Relax and make the same motion on the other side of your
body. Repeat this three or four times.
Inner Thigh Stretch
Sit down on the floor and bend your legs. Place the soles of your feet against each other.
Keep your back straight and bend forward over your feet. This stretches the muscles on
the inside of your upper legs. Keep this position for five seconds, relax and repeat it three
or four times.
Hamstring Stretch
Sit down on the floor with your right leg extended in front of you and place the sole of your
left foot on the inside of your right upper leg. Bend forward in the direction of your right
foot and hold this position for ten seconds. Relax and then do the same with your other
leg. Repeat two or three times.
3.2 Warming up and cooling down
4. Use
18
The metal and plastic parts of the rowing machine can be cleaned with a standard
household cleaning agent. However, make sure that all parts are dry before they are used
again. The moving parts of the rowing machine were checked and lubricated in the
factory. MOTIVEfitness advises you to do some periodical maintenance that you can easily
do yourself:
The chain
Once every two months the chain needs to be lightly greased with ball bearing grease.
Wheel gutters
Once every two weeks the wheel gutters in the aluminium frame need to be cleaned out
with the sticks that were provided with the rowing machine. If any dirt is stuck, you can
dip the stick in thinner or benzine, and run it through the gutters several times until the
dirt has been cleaned out.
Batteries
To replace the batteries you can use a screwdriver and place it under the edge at the
bottom of the computer display. You can lift the bottom of the display up to open it. The
battery holder is now visible. Place the four batteries in the holder as directed. Replace
the display cover and firmly press it until you hear it click into place.
To prevent unnecessary wear MOTIVEfitness advises you to only use the rowing machine
indoors and to only use and store it in a dry environment.
4.5 Maintenance