Taurus TF-IC90PRO Скачать руководство пользователя страница 20 | Manualshive

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Taurus TF-IC90PRO Скачать руководство пользователя страница 20

IC90 Pro

20

4.3

Stretching exercises for leg & chest muscles

1. Exercise: Stretching of front thigh / leg extension (quadriceps)

• Stable position, grab arches of feet

• Pull heel towards buttocks, knee points downwards

(no abduction)

• Straight upper body, avoid tilting the pelvic forward

(hollow back) by tensing the abdominal muscles

• Change legs

2. Exercise: Stretching the back thigh / leg curl (hamstring)

• Pull thigh towards upper body with both

hands

• Stretch through increased stretching in

the knee joint

• The lower leg maintains contact with the

floor, keep hips bent

• Change legs

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Содержание TF-IC90PRO

Страница 1: ...Indoor Cycle IC90 Pro TF IC90PRO Assembly and operating instructions...

Страница 2: ...IC90 Pro 2...

Страница 3: ...pabilities are informed about these instructions and its content in advance In case of doubt a responsible person must supervise the use of the equipment This equipment has been manufactured according...

Страница 4: ...IC90 Pro 4...

Страница 5: ...ndar 9 3 ASSEMBLY 10 3 1 Assembly 10 3 2 Equipment setting 14 4 WORKOUT INSTRUCTIONS 17 4 1 10 tips for effective indoor cycle training 17 4 2 Designing a workout 18 4 3 Stretching exercises for leg a...

Страница 6: ...ble for damage resulting from improper use The equipment is strictly for use by one person at a time Children should not be allowed unsupervised access to the equipment Before starting your training m...

Страница 7: ...ry area ambient temperature between 10 C and 35 C The equipment should not be used outdoors or in rooms with high humidity over 70 like swimming pools The equipment should only be stored in surroundin...

Страница 8: ...Before starting assembly all individual parts should be placed on the floor next to each other Read the assembly instructions carefully and assemble the equipment according to the illustrations Proce...

Страница 9: ...k properly please contact your contract partner Error Cause Solution Squeaking or cracking noise Loose or too fixed screw joint Check screw joint or lubricate Cracking in the pedals Loose pedals Tight...

Страница 10: ...l required parts are available see exploded drawing with all single parts marked with numbers Overview 3 Fixing screws rear standpipe 3A Fixing screws front standpipe 6 Washers 11 Handlebar 12 Adjusti...

Страница 11: ...ews 3 and the washers 6 Front Back Step 2 Assembly of the pedals Screw the pedals 70R 70L very carefully clockwise respectively anticlockwise to the pedal crank arms 62R 62L A bit of lubricating greas...

Страница 12: ...ever 18 clockwise and pull it out down Position the handlebar 11 on the connecting rod 20 Mount it with the screws 5 the washer 4 and the adjusting lever 12 in the desired horizontal and vertical posi...

Страница 13: ...ning of the main frame Adjust the seat post to the desired horizontal and vertical position by means of the adjusting levers 12 18 Please make sure that you do not exceed the safety lines on the seat...

Страница 14: ...knob is turned clockwise however turning anticlockwise reduces the brake resistance Operating the emergency brake The knob for adjusting the brake voltage serves as emergency brake as well Use this sa...

Страница 15: ...ebar post up and push the bar up or down as desired Push the adjusting lever down to the locked position to secure the handlebar post again Do not make any adjustments beyond the stop markings Horizon...

Страница 16: ...of the leg which points forwards is directly above the pedal axle the horizontal adjustment of the seat is correct Otherwise get off the bike to adjust the saddle forwards or backwards in horizontal d...

Страница 17: ...Correct breathing appropriate load level Do not overexert yourself physically and mentally by starting with resistance levels that are too high Start slowly and increase the resistance steadily Aim fo...

Страница 18: ...a cool down and a special stretching Warm Up approx 5 min Dynamic movement of big muscle groups at low intensity The body core temperature is not increa sed and the metabolic process is quicker stimu...

Страница 19: ...the speed keep resistance low Fri 30 min Moderate speed keep resistance low 40 min Vary the speed keep resistance low WEEK 7 8 Beginner Advanced Days Duration Intensity Duration Intensity Mon 35 min V...

Страница 20: ...cks knee points downwards no abduction Straight upper body avoid tilting the pelvic forward hollow back by tensing the abdominal muscles Change legs 2 Exercise Stretching the back thigh leg curl hamst...

Страница 21: ...your forearm at 90 to the wall with the elbow just above shoulder height Turn your head and upper body gradually to the opposite sides until you feel a stretch in the front chest of the shoulder bein...

Страница 22: ...IC90 Pro 22 4 4 Workout journal Date Training weight Time min Calories burnt Body weight Distance Pulse Resistance level I feel Copy template...

Страница 23: ...arranty for every fitness equipment purchased from us according to the following provisions Your statutory rights are not affected Warrantee The warrantee is the first original buyer and or any person...

Страница 24: ...osts After expiry of the warranty the buyer bears the costs of transport and insurance If the fault is covered by our warranty you will receive a new or repaired equipment in return Warranty claims ar...

Страница 25: ...ntract partner We know how important it is to you as a user of the fitness equipment to have problems solved quickly and simply so you can enjoy working out with minimal interruption For that reason w...

Страница 26: ...IC90 Pro 26 7 ORDERING ACCESSORIES Sport Tiedje floor mat size L Art No ST FM L Fitness Equipment care kit Art No HF 500 Taurus SPD combi pedal system Art No TF SPD...

Страница 27: ...umber Brand category Model name Taurus indoor bike IC90 Pro 31 172 619961 info fitshop nl Ma Do 9 00 17 00 Vr 9 00 21 00 Za 10 00 17 00 33 0 172 770033 49 4621 4210 933 service france sport tiedje fr...

Страница 28: ...ly Wheels Fixed Nut 2 9 Washer 2 10 bolts 4 11 Handle Bar 1 12 Lock lever for HB and seat silder 2 13 Handlebar Slider 1 14 Slider s safety stoper 4 15 Seat Post 1 16 Saddle slider 1 17 Saddle 1 18 Lo...

Страница 29: ...iece set screw 1 38 Nut 3 39 Fly Wheel 1 40 Lock Nut 3 41 Brake pad 1 42 Brake pad fixed screw 1 43 Bush 1 44 Nut 1 45 Brake Arm 1 46 Spacer 1 47 Lift spring 1 48 Washer 1 49 Seal Plug 1 50 Brake arms...

Страница 30: ...Cover 1 69 Screw 13 70 R L WPD E14 pedals with sealed bearing 1 71 Outer Chain Cover 1 72 Ground Tube s Adjusting Pad 4 73 Washer 2 74 HB F Saddle Slider s R End Cap 2 75 HB R Saddle Slider s F End C...

Страница 31: ...31 8 4 Explosed drawing...

Страница 32: ...an be changed without advance notice 31 172 619961 info fitshop nl 33 0 172 770033 49 4621 4210 933 service france sport tiedje fr 80 90 16 50 49 4621 4210 945 info t fitness dk 44 141 876 3986 suppor...

Страница 33: ...33 Notes...

Страница 34: ...IC90 Pro 34 Notes...

Страница 35: ...35...

Страница 36: ...Indoor Cycle IC90 Pro...

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