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www.spokey.pl
www.spokey.pl
RED BUTTON
– Hold the button for 3 seconds in order to reset all the
values
The display screen switches on automatically once you get onto the stepper
or press the red button.
The display screen switches off automatically after 4 minutes from the end
of training on the stepper.
Functions
TIME
– Records the duration of an exercise.
REPS/MIN
– Monitors steps made per minute during an exercise
COUNT
– Counts steps made during an exercise
CALORIE
– Counts calories burnt during an exercise
SCAN
– Automatically displays each of the functions: time – calorie –
steps/min
Batteries
In order to replace the batteries in the computer, take the computer off the
fastener and then remove the cover at the back of the computer.
Insert a battery at the back of the computer.
Should the display screen fail to switch on, take a battery out and wait 15
seconds.
Make sure that the battery fits tightly and touches the handgrips.
Close the cover and insert the computer in the fastener.
In the case of each replacement of batteries, all the settings get deleted.
Throw the worn-out batteries to special containers, intended for batteries
storage.
Never throw batteries to a rubbish bin.
WARNING!
Batteries are not rechargeable, each time they should be replaced with
the new ones.
Do not use different types of batteries or new and used batteries together.
Only batteries with a recommended symbol or equivalent batteries
should be used.
Worn-out batteries should be replaced with the new ones.
While replacing batteries, check for correct polarity.
Power supply clamps must not be short-circuited.
SCOPE OF USE
This stepper is a device intended for total body condition exercises,
exclusively for home use and has been included among class H and C
products. It must not be used as a therapeutic or rehabilitation equipment.
POSITION
Stand on the stepper footrests. Feet should be placed in the middle of each
of the footrests. During exercises,
keep your back straight. On the stepper, steps are made in a connected
manner.
WEIGHT LOSS
Effort that needs to be put into exercises constitutes an important factor at
this point. The longer and harder you train, the more calories you burn. You
are successful if you achieve the same effectiveness as in case of
cardiovascular training.
TRAINING INSTRUCTION
Following a TRAINING CYCLE brings many benefits to your health such as: physical fitness, muscles firming and combined with calorie absorption control
– weight loss.
WARM-UP STAGE
This step guarantees a proper flow of blood through the body systems, as
well as it ensures the correct work of your muscles. Warming up reduces
the risk of contraction and muscle damage. It is recommended to do a few
stretching exercises as set out in the figures set out below. Each position
should be maintained for about 10-15 seconds. Do not strain or pull
muscles during your exercises. If you happen to experience any pain, you
should stop immediately.
Repeat every exercise several times.
Stretching the muscles of your thighs and buttock
Do the exercise as shown in the figure.
Stretching the muscles of your thighs
Put your right hand on the wall. Grasp your left foot with the
left hand. Then grasp your right foot with the right hand.
Stretching the muscles of your thighs and knees
Sit on the floor. Pull the legs forward.
Then bend forward to touch the feet with your hands.
Stretching the muscles of your upper body
Stand on the floor with your legs slightly apart, place both
hands over your head (as shown in figure), and then stretch
the arm muscles.
Stretching the muscles of your calves
Stand next to the wall with your legs apart. Put your
hands against the wall. Throw your legs back alternately
to stretch the leg muscles.
Stretching the muscles of your legs
Lie down on the floor. Bend your knees and pull them to the
chest.
Training stage, relaxation, manner of finishing training session and braking
This stage requires your effort. In time, with regular training, your leg
muscles become more flexible. You should exercise at your own pace, but
it is important to constantly keep the same speed.
Relaxation allows you to restore a normal heartbeat and “cool down” your
muscles. This stage is a repetition of the warm-up and it should be
continued for about 5 minutes. Please repeat the stretching exercises,
USAGE AND TRAINING
Watch the movie:
A warm-up wit
h Rafał Wieczorowski.
Scan the presented code
or type the address into your web browser:
http://bit.ly/2sXUEga
