background image

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

Remember to always 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.

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 lessens, gradually 

try a lower position.

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.

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.

13

Содержание Outdoor Power Tower

Страница 1: ... 2012 Stamina Products Inc 2012 08 Exercise can present a health risk Consult a physician before beginning any exercise program with this equipment If you feel faint or dizzy immediately discontinue use of this equipment Serious bodily injury can occur if this equipment is not assembled and used correctly Serious bodily injury can also occur if all instructions are not followed Keep others and pet...

Страница 2: ...ring exercise you feel faint dizzy or experience pain stop and consult your physician 10 Always choose the workout which best fits your physical strength and flexibility level Know your limits and train within them Always use common sense when exercising 11 Do not wear loose or dangling clothing while using the STAMINA X Power Tower 12 Never exercise in bare feet or socks always wear proper footwe...

Страница 3: ...ay Thursday 7 30 A M 5 00 P M Central Time Friday 8 00 A M 3 00 P M Central Time TELEPHONE CUSTOMER SERVICE Tel 1 800 375 7520 FAX CUSTOMER SERVICE Fax 417 889 8064 MAIL STAMINA PRODUCTS INC ATTN Customer Service P O Box 1071 Springfield MO 65801 1071 ONLINE CUSTOMER SERVICE customerservice staminaproducts com www staminaproducts com To enact your warranty please register your product by going to ...

Страница 4: ...your body in shape and achieving a happier and healthier lifestyle Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Read this manual carefully before using the STAMINA X Power Tower Although Stamina constructs its products with the finest materials and uses the highest standards of manufacturing and quality control there can sometimes ...

Страница 5: ...s provided to help identify the warning caution and notice labels on the STAMINA X Power Tower Please take a moment to familiarize yourself with all of the warning caution and notice labels EQUIPMENT WARNING CAUTION NOTICE LABELS CAUTION LABEL 39 C1 ...

Страница 6: ...ess Place the washers or the ends of the bolts or screws on the circles to check for the correct diameter Use the small scale to check the length of the bolts and screws NOTICE The length of all bolts and screws except those with flat heads is measured from below the head to the end of the bolt or screw Flat head bolts and screws are measured from the top of the head to the end of the bolt or scre...

Страница 7: ...n the right side 7 R L LEFT RIGHT Place all parts from the box in a cleared area and position them on the floor in front of you Remove all packing materials from your area and place them back into the box Do not dispose of the packing materials until assembly is completed Read each step carefully before beginning If you are missing a part please go to staminaproducts com under the Service section ...

Страница 8: ...ese tubes and bolt them together with a ARC WASHER M10 26 and a NYLOCK NUT M10x1 5 23 Repeat to assemble the other SPACER TUBES 11 between the UPRIGHT 2 and the DIP STAND 5 NOTE When assembling the SPACER TUBE 11 start from the one at the lower position STEP 4 Attach the PULL UP BAR 3 to both the UPRIGHTS 2 with HEX BOLTS M8x1 25x50mm 20 and ARC WASHERS M8 25 8 To assemble the SPACER TUBES 11 star...

Страница 9: ...ASSEMBLY INSTRUCTIONS STEP 5 Refer to the illustration below Attach the LEFT EXTEND ARM 32 and RIGHT EXTEND ARM 33 to the UPRIGHTS 2 with HEX BOLTS M10x1 5x60mm 31 and ARC WASHERS M10 26 9 ...

Страница 10: ... to the LEFT and RIGHT EXTEND ARMS 32 33 with the SUPPORT PLATE 34 HEX BOLTS M8x1 25x55mm 29 and ARC WASHERS M8 25 Then attach the BACK CUSHION 35 to the LEFT EXTEND ARMS 32 with HEX BOLT M8x1 25x15mm 28 and WASHER M8 27 STEP 8 Attach the HANDLEBARS 37 to the LEFT and RIGHT EXTEND ARMS 32 33 with HEX BOLTS M8x1 25x15mm 28 and ARC WASHERS M8 25 SECURELY TIGHTEN ALL OF THE BOLTS FROM STEP 1 TO STEP ...

Страница 11: ...cts immediately at 1 800 375 7520 for a replacement CAUTION LABEL 39 if it is missing or damaged 2 It is the sole responsibility of the user owner to ensure that regular maintenance is performed 3 Verify that all nuts and bolts are present and properly tightened Replace missing nuts and bolts Securely tighten loose nuts and bolts 4 Worn or damaged components shall be replaced immediately or the ST...

Страница 12: ... of your maximum heart rate zone Start at the lower intensity and build up to higher intensity as you become more aerobically fit If you feel dizzy or lightheaded you should slow down or stop exercising To determine if you are working out at the correct intensity use a heart rate monitor or use the table below For effective aerobic exercise your heart rate should be maintained at a level between 6...

Страница 13: ...r cool down should include the stretches listed above and should be completed after each strength training session 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 lessens gradually try a lower position Floor Stretch While sitt...

Страница 14: ...lower yourself from the start position to only halfway down Push Ups A variation can be to lower yourself from the start position to only halfway down Start Finish Vertical Knee Raise Variations can include alternately raising each leg or bringing the legs up in a twisting motion ...

Страница 15: ...15 WORKOUT INSTRUCTIONS Sit Ups A variation can be to twist your torso as you sit up Lat Pull Ups Variations can include using a medium or narrow grip Start Finish Start Finish Start Finish ...

Страница 16: ...PRODUCT PARTS DRAWING 16 FRONT BACK ...

Страница 17: ...x 0 8 x 15mm 2 19 Bolt Hex Head M6 x 1 x 48mm 4 20 Bolt Hex Head M8 x 1 25 x 50mm 2 21 Bolt Hex Head M10 x 1 5 x 130mm 8 22 Nylock Nut M6 x 1 4 23 Nylock Nut M10 x 1 5 8 24 Arc Washer M6 8 25 Arc Washer M8 10 26 Arc Washer M10 18 27 Washer M8 1 28 Bolt Hex Head M8 x 1 25 x 15mm 3 29 Bolt Hex Head M8 x 1 25 x 55mm 2 30 Bolt Hex Head M8 x 1 25 x 90mm 4 31 Bolt Hex Head M10 x 1 5 x 60mm 2 32 Left Ext...

Страница 18: ...IVERY OF THE PRODUCT TO THE PURCHASER This limited warranty is not transferable IF ANY PART OF THE PRODUCT IS NOT IN COMPLIANCE WITH THIS 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 any implied warranty the Warrantor reserves the right to require ...

Страница 19: ...TOMER SERVICE For your convenience Stamina s customer service representatives can be reached by email at customerservice staminaproducts com or by phone at 1 800 375 7520 in the U S Our customer service representatives are available Monday through Thursday from 7 30 a m until 5 00 p m and Friday 8 00 a m until 3 p m Central Time TO REGISTER YOUR PRODUCT Would you like to recieve email information ...

Отзывы: