Trojan Vibration Step 100 Скачать руководство пользователя страница 9 | Manualshive

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8. EXERCISE PROGRAM

LUNGE

POSITION/POSTURE
Feet in middle, bending knee 90º
keeping back straight. Do not let
knees extend over tip of toes. Push
down front leg
TENSION
Front leg, buttocks
VARIATIONS
Bounce lightly, perform dynamically

PUSH UP

POSITION/POSTURE
Hands shoulder width apart, head,
legs and back in a straight line. Push
hands towards plate
TENSION
Shoulders, chest, upper arms
VARIATIONS
Bounce lightly, perform dynamically.
Keep arms straight

LOWER ABDOMINALS

POSITION/POSTURE
Fingers over edge of plate with fore-
arm flat on plate. Lift hips keeping
back straight. Pull feet towards plate.
TENSION
Abdominals, lower torso
VARIATIONS
Perform while kneeling

LATERAL ABDOMINALS

POSITION/POSTURE
Elbow in middle of plate, feet posi-
tioned one behind the other. Keep
head, torso and legs in straight line.
Do not shrug shoulders.
TENSION
Tense lower abs
VARIATIONS
Change side, push hip upwards

SIDE CRUNCH

POSITION/POSTURE
Rest hip on plate. Lift both feet to a
parallel position. T
ENSION
Obliques, abdominals
VARIATIONS
Alternate sides, lift feet higher

TRICEP DIP

POSITION/POSTURE
Place hands on edge of plate, shoul-
der width apart. Keep back straight,
bending elbows slightly.
TENSION
Shoulders, arms, upper torso
VARIATIONS
Extend legs straight forward

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Содержание Vibration Step 100

Страница 1: ...EMBLY MANUAL TROJAN MY SPACE MY TIME 1HOME FITNESS SOUTH AFRICA S SINCE 1981 CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL FOR FUTURE REFERENCE 1 YEAR warranty CALL 0861 876526 0 8 6 1 T R O J A N 1376 ...

Страница 2: ... 4 ASSEMBLY STEPS 5 5 FITNESSTIPS TECHNIQUES 6 6 CONDITIONING GUIDELINES 7 7 WARM UP AND COOL DOWN 8 8 EXERCISE PROGRAM 9 9 DO S AND DON TS OFVIBRATIONTRAINING 12 10 FREQUENTLY ASKED QUESTIONS 12 11 EXPLODED DRAWING 13 12 TROJAN 1YEAR LIMITED WARRANTY 14 13 TROJAN REPAIRS PROCEDURE 16 ...

Страница 3: ...lance while using mounting dismounting folding unfolding or assembling theTROJAN VIBRATION BENCH 100 loss of balance may result in a fall and serious bodily injury 6 Use theTROJAN VIBRATION BENCH 100 only as described in the manual 7 Before using this equipment to exercise always do stretching exercises to properly warm up 8 Always make sure all bolts and nuts are tightened prior to each use WARNI...

Страница 4: ...with the parts that are labeled Read this manual carefully before using theTROJAN VIBRATION BENCH 100 Main Frame No Description O ty 1376 01 BENCH 1 1376 02 LEFT STABILIZER 75 75 2 0 1 1376 03 RIGHT STABILIZER 75 75 2 0 1 1376 04 MOTOR 220V50W 1 1376 05 SQUARE PLUG 75 75 4 1376 06 PC BOARD 1 1376 07 SPEED IC BOARD 1 1376 08 TIME IC POARD 1 1376 09 RUBBER PAD Ø89 10 4 1376 10 SHOCKPROOF PAD 4 1376 ...

Страница 5: ...rts list that all components are present Don t dispose of packing material until assembly has been completed An Allen Wrench is included for the assembly process STEP 1 Connet the Rubber Pad 9 to the Bench 1 with the Shock Proof Pad 10 and tighten with Allen Wrench ...

Страница 6: ...aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store weight train ing is an essential part of the exercise routine process Weight training helps tone build and strengthen muscle If you are working above your target zone you may want to do a less amount of reps And as always consult your physician before beginning any exercise program MUSCLE CHART VIBRATIO...

Страница 7: ...et from walls and furniture EXERCISE INTENSITY To maximize the benefits of exercising it is important to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide For effective aerobic exercise your heart rate should be maintained at a level between 65 and 85 of your maximum heart rate as you exercise This is known as your target zone You can fi...

Страница 8: ...k and shoulders to relax as you reach down toward your toes as far as pos sible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as pos sible Hold for 15 counts then relax Repeat 3...

Страница 9: ...e arm flat on plate Lift hips keeping back straight Pull feet towards plate TENSION Abdominals lower torso VARIATIONS Perform while kneeling LATERAL ABDOMINALS POSITION POSTURE Elbow in middle of plate feet posi tioned one behind the other Keep head torso and legs in straight line Do not shrug shoulders TENSION Tense lower abs VARIATIONS Change side push hip upwards SIDE CRUNCH POSITION POSTURE Re...

Страница 10: ...rs ABDOMINAL CRUNCH POSITION POSTURE Lie down with lower back on mat Lift legs bending knees slightly Move chest towards legs Tense abdominals and tilt pelvis TENSION Abdominals and lower torso VARIATIONS Bounce lightly perform dynamically PELVIS BRIDGE POSITION POSTURE Feet flat hip width apart bend knees 90º keeping back straight Pull heels towards upper body TENSION Hip flexors and buttocks mus...

Страница 11: ...ise on plate resting entire side of leg on the plate Support upper body with arm Keep back straight and relaxed TENSION None VARIATIONS Alternate sides QUADRICEPS MASSAGE POSITION POSTURE Rest entire upper legs on plate supporting with upper arms Keep back straight and tense abdominals TENSION None VARIATIONS None CALVE MASSAGE POSITION POSTURE Lie down face up with calves on plate toes pointed up...

Страница 12: ...ted i u coils metal pins bolts or plates Tumours TRAINING TIPS Hold each of the positions for 30 60 or 90 seconds tensing the muscles being worked Balance your weight more towards the balls of your feet Maintain your balance throughout your training session Do not lean on anything while training Don t lock any joints while training but always keep them slightly bent Maintain an active position whe...

Страница 13: ...11 EXPLODED DRAWING 1376 13 ...

Страница 14: ... by law or otherwise including without limitation any obligation of the Supplier in respect of any injury loss or damage direct indirect or consequential arising out of the use of or inability to use this product and whether or not occasioned by the Supplier s negligence or any act or omission on its part Claims under 1 Year Limited Warranty Within 7 days of purchase The faulty product will be exc...

Страница 15: ...uding call out and or spares will be payable by the Consumer upon collection or delivery of the repaired product The Consumer does not need to return the product to the store The Consumer shall phone theTrojan hotline on 0861 Trojan 0861 876 526 and the Supplier s authorized agent will at its discretion either repair the item at the Consumer s residence or collect and repair the item at their prem...

Страница 16: ...ned to your home on an agreed date and time Note Should you live in an outlying area it may be neccessary to return the product to the store nearest to you Our service operator will advise you of your repair procedure 2 Cost of Repairs 2 1 Under warranty Any items still under warranty will be repaired free of charge as long as it complies with the terms and conditions of the warranty refer to warr...

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