Stamina 71 Folding Stepper Скачать руководство пользователя страница 9

WARM-UP and COOL-DOWN

Warm-up 

 The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm

up for two to five minutes before strength-training or aerobic exercising.  Perform activities that raise your
heart rate and warm the working muscles.  Activities may include brisk walking, jogging, jumping jacks,
jump rope, and running in place

Stretching

   Stretching while your muscles are warm after a proper warm-up and again after your strength

or aerobic training session is very important.  Muscles stretch more easily at these times because of their
elevated temperature, which greatly reduces the risk of injury.  Stretches should be held for 15 to 30
seconds.  Do not bounce.

Suggested Stretching Exercises

Lower Body Stretch

Place feet shoulder-width
apart and lean forward.
Keep this position for 30
seconds using the body as a
natural weight to stretch the
backs of the legs.  DO NOT
BOUNCE!
When the pull on the back of
the legs lessen,  try a lower
position gradually.

Floor Stretch

While sitting on the floor,
open the legs as wide as
possible.  Stretch the upper
body toward the knee on the
right leg by using your arms
to pull your chest to your
thighs.  Hold this stretch 10
to 30 seconds.  DO NOT
BOUNCE!  Do this stretch
10 times. Repeat the stretch
with the left leg.

Bent Over Leg Stretch

Stand with feet shoulder-
width apart and lean forward
as illustrated.  Using the
arms, gently pull the upper
body towards the right leg.
Let the head hang down.
DO NOT BOUNCE! Hold the
position a minimum of 10
seconds.  Repeat pulling the
upper body to the left leg.
Do this stretch several times
slowly.

Remember always to check with your physician before starting any exercise program.

Cool-Down

    The purpose of cooling down is to return the body to its normal, or near normal, resting state

at the end of each exercise session.  A proper cool-down slowly lowers your heart rate and allows blood to
return to the heart,  Your cool-down should include the stretches listed above and should be completed
after each strength-training session.

Bent Torso Pulls

While sitting on the floor,
have legs apart one leg
straight and one knee bent.
Pull the chest down to touch
the thigh on the leg that is
bent and twist at the waist.
Hold this position at least 10
seconds. Repeat 10 times
on each side.

9

Содержание 71 Folding Stepper

Страница 1: ...ury can occur if this equipment is not assembed and used correctly Serious bodily injury can also occur if all instructions are not followed Keep others and pets away from equipment when in use Always...

Страница 2: ...Y INSTRUCTIONS FAILURE TO FOLLOW THESE INSTRUCTIONS CAN RESULT IN SERIOUS BODILY INJURY IMPORTANT PRECAUTIONS WARNING To reduce the risk of serious injury read the following important precautions befo...

Страница 3: ...ssembled for shipping purposes Simply follow the few assembly instructions set forth in this manual Within a few minutes you will be getting your body into shape and on your way to achieving a happier...

Страница 4: ...will be mailed directly to your house 4 Thank you for choosing the Folding Stepper We take great pride in producing this quality product and hope it will provide many hours of quality exercise to mak...

Страница 5: ...shing Flat Washer Retainer Round Plug Square Plug Hex Head Bolt Top Length Hex Head Bolt Socket Head Screw MILLIMETERS INCHES Place washers the end of bolts or screws on the circles to check for the c...

Страница 6: ...UPPORT FRAME STEP 1 Unscrew the LOCKING KNOB 20 from the UPRIGHT 2 Unfold the STEPPER to an upright position by lifting up the SUPPORT FRAME and inserting the bottom end of the UPRIGHT 2 into the BASE...

Страница 7: ...e then press the SEC button to set the value of seconds from 1 to 59 Press the START STOP button to start the count down timer Simultaneously pressing the MIN and the SEC buttons will reset the timer...

Страница 8: ...ercise program keep your heart rate near the low end of your target zone as you exercise After a few months your heart rate can be increased gradually until it is near the middle of your target zone a...

Страница 9: ...s as wide as possible Stretch the upper body toward the knee on the right leg by using your arms to pull your chest to your thighs Hold this stretch 10 to 30 seconds DO NOT BOUNCE Do this stretch 10 t...

Страница 10: ...AME 1 with the LOCKING KNOB 20 Refer to illustration 3 1 2 3 HOW TO STORE YOUR Folding Stepper The Folding Stepper is designed to fold for easy storage You can store your Folding Stepper as illustrate...

Страница 11: ...S LIMITED WARRANTY OR ANY IMPLIED WARRANTY THE REMEDY OF REPAIR OR REPLACEMENT IS THE EXCLUSIVE REMEDY AVAILABLE TO YOU In the event that the purchaser makes any claim under this limited warranty or a...

Страница 12: ...PRODUCT PARTS DRAWING 12 BACK FRONT...

Страница 13: ...8 2 19 Base Stand 2 20 Locking Knob 1 21 Adjustment Knob 1 22 Handlebar Bushing 1 23 Grip 2 24 Electronic Meter 1 25 End Cap 42mm 2 26 Round Plug 32mm 2 27 Round Plug 38mm 2 28 Screw Round Head M4 x 1...

Страница 14: ...NOTES 14...

Страница 15: ...NOTES 15...

Страница 16: ...ill be able to assist you with your problem and the part will be mailed directly to your house Mr Ms Address Apt City state Zip Code IMPORTANT We must have your phone number in order to process the or...

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