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versa climber 108 ALX, Руководство по эксплуатации

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CROSS BODY, SAME SIDE, AND FULL BODY SETS

CLIMBING  VS. RUNNING MOTION

All Institutional VersaClimber Models, with the exception of models designated with "CC" for

cross crawl or running motion, and the Clinical Model CL-108C have been designed with the

standard "climbing motion".  A "climbing motion" is produced, as the hand and foot on the

same side of the body move in an upward direction, while the opposite arm and leg move in

the downward direction.

The "cross-crawl" or "running motion"  provide a unique alternative to the standard "climbing

motion".  A "running motion" is produced as the arm and leg approach each other on one side

of body while the opposite arm and leg separate on the other side.  

CROSS BODY AND SAME SIDE STRENGTH SETS

CLIMBING MOTION

To perform "cross body" strength sets, adjust the hydraulics to the appropriate speed and

tighten the foot straps. Climb using cross body forces by pulling down with the arm on one

side of the body and lifting with the leg on the other side of the body.  Move as though you

were going to touch the elbow of the right arm to the opposite knee of the left leg as they

come together. Then alternate.  
To perform an alternate cross body strength set, push up with the left arm and down with the

right leg. Alternate by pushing up with the right arm and down with the left leg.

RUNNING MOTION 

To perform "same side" strength sets, adjust the hydraulics to the appropriate speed and

tighten the foot straps. Climb using the forces on the same side of the body by pulling down

with the arm and lifting up with the leg.  Move as though you were going to touch the elbow

of right arm to the right knee on the same side of the body.  The left arm and knee on the

opposite side of the body will separate. Alternate this pulling motion.

To perform an alternate "same side" body strength set, concentrate on pushing up with the

right arm and down with the right leg on the same side of the body.  Move as though you are

Page 18

Cross Crawl

Elbow & Knee

meet together on

the same side

Standard Pattern

Elbow & Knee move

in the same direction

maintaining equal 

distance apart

Содержание 108 ALX

Страница 1: ...108 LX LXP ALX ALXP Operational Manual 108 LX LXP ALX ALXP...

Страница 2: ...ax 714 755 5749 www versaclimber com email heartrateinc com Heart Rate Inc 3190 E Airport Loop Costa Mesa California 92626 The VersaClimber is manufactured in the USA by Heart Rate Inc 2007 Heart Rate...

Страница 3: ......

Страница 4: ...ECTING SPEED TIME 12 USING VARIBALE CONTROL RESISTANCE 13 SEAT PEDALING USER GUIDE 14 USER GUIDE FOR AEROBIC POWER CONDITIONING 15 17 STANDARD VS CROSS CRAWL PATTERN 18 INTERVAL SPRINT TRAINING 19 21...

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Страница 6: ...e same step height and step rate on the Versaclimber as they take on a stepping machine they can exercise for the same length of time on either machine Or if they take a longer step on stepping machin...

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Страница 8: ...cilities rehabilitation clinics all branches of the armed forces and professional athletes VersaClimber combines in one exercise machine the aerobic conditioning found in activities such as climbing s...

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Страница 10: ...due to the total body arm and leg movement involved in climbing at 75 degree angle Therefore it is recommended that first time users of the VersaClimber begin with the feet level in the stepping posi...

Страница 11: ...e body and stepping with the legs only the gluts hip flexors quads hamstrings calves and shins can achieve a complete lower body aerobic and strength exercise A variable stroke length of 1 to 20 is av...

Страница 12: ...adapter near shoulder height and release the pin 3 Press ON OFF button to turn on In Standard Mode Time Rate and Distance information will be displayed 4 After both feet are level begin climbing by t...

Страница 13: ...ct is to match your ACTUAL FEET PER MINUTE displayed in the upper right hand corner of the display with the GOAL FEET PER MINUTE located directly below 6 You can exit the program at any time by pressi...

Страница 14: ...event motion of the electrodes but should not feel uncomfortable HOW TO FIND YOUR TARGET HEART RATE Heart rate is the best indicator of exercise intensity Use your heart rate and level of perceived ex...

Страница 15: ...Calculated heart rate max will be displayed 4 Press ENTER for 80 of max heart rate or change by pressing 0 three times and then key in a heart rate goal NOTE The new Heart Rate goal num ber you input...

Страница 16: ...225 30 35 40 45 50 55 60 65 90 110 130 150 170 190 210 230 35 40 45 50 55 60 65 70 100 120 140 160 180 200 220 240 40 45 50 55 60 65 70 75 110 130 150 170 190 210 230 250 30 35 40 45 50 55 60 65 105...

Страница 17: ...ith one pair of straight quick release handles To adjust the handles simply depress the pin at the end of each handle and remove it from its position Reinsert the handle into the adaptor closest to th...

Страница 18: ...rates of motion This results in more agonist and antagonist gross muscle mass contraction than on any other exercise machine Faster step rates are selected for aerobic exercise and slower step rates a...

Страница 19: ...motion limiters or stops are located on the slide bar inside the track just above each left and right pedal Extra holes have been threaded into the slide bar to allow the limiters to be adjusted up or...

Страница 20: ...e objective to losing weight is to consume less and exercise more thereby expending calories that would normally be stored in the body as fat For example 3 500 calories equals 1 pound of fat If you ea...

Страница 21: ...tes in this mode are between 20 and 30 feet per minute STAIR STEPPING The VersaClimber provides the ability to perform variable height and variable speed stair stepping exercises for the lower body on...

Страница 22: ...ust the seat horizontally and vertically Beginners can perform a legs only exercise comfortably by pushing and pulling with the feet While bicycles have fixed range of motion stroke length on the Vers...

Страница 23: ...ING CLIMB EXERCISE DISTANCE STEP RATE TIME CLIMBED HGHT Estimated feet min min feet inches 1 OUT OF SHAPE BEGINNER 20 3 10 60 200 3 5 2 BEGINNER 25 4 15 100 375 4 6 3 NOVICE 35 5 20 175 700 4 7 4 WEEK...

Страница 24: ...and pedal step or climb for extended periods of time 30 minutes or more TYPES OF RESISTANCE EXERCISES With the hydraulic control properly adjusted the VersaClimber has the capability of providing var...

Страница 25: ...steps pushing down with one leg while lifting up with the other Maintain the body weight within the base of the machine Step in the squat position until quads burn out or quad fatigue occurs This exer...

Страница 26: ...d lifting with the leg on the other side of the body Move as though you were going to touch the elbow of the right arm to the opposite knee of the left leg as they come together Then alternate To perf...

Страница 27: ...tensity recovery period Intervals on the VersaClimber are achieved by sprinting that is by increasing the speed and the stroke length of each step faster rates of motion or by exerting maximal forces...

Страница 28: ...s many as possible during the interval time limits Exercise Variations 1 Forehand Grip Push and Pull Arms and Legs 80 85 Aerobic Recovery Short Slow Steps 60 65 2 Stationary Hand Rails Legs Only Push...

Страница 29: ...MINOR INJURIES MOST MINOR INJURIES THAT PREVENT RUNNING DO NOT PREVENT CLIMBING You must always use common sense when exercising If you have an injury that hurts when you walk or run it is common sens...

Страница 30: ...t with the legs and pull with the arms These forces tend to elongate the body and stretch the spinal column and provide an otherwise unattainable high level full body workout without neck or back disc...

Страница 31: ...ood leg maintains a full range of motion If the injured leg can be flexed at the knee set the limiter to allow flexion to the extent that the injury will allow This will gradually increase flexibility...

Страница 32: ...n the floor Avoid lifting or setting the machine on any portion of the black plastic housing or plastic oil accumulator see page 26 for details The following items are included in the single machine s...

Страница 33: ...d persons are required for its set up The set up procedure requires two 9 16 wrenches and two crescent wrenches for pedals and side hand rails Set up can be accomplished in about 15 20 minutes When ha...

Страница 34: ...p end of the VersaClimber on a block of wood ALX models this is not required Assemble the two piece support brace Interlock flat tie to brace Bolt flat tie to brace using 3 8 self locking nut Place ba...

Страница 35: ...long flat head screws Now tighten the 5 8 x 41 4 long bolt Use the 5 16 x 11 2 long flathead socket screws to fasten the hand rails to the base plate Tighten securely Using two crescent wrenches fast...

Страница 36: ...Using two people lift VersaClimber to upright position With one person standing on the base plate support mainframe the other person places the previously assembled support brace into position as sho...

Страница 37: ...21 4 long bolt TO LEVEL MACHINE LEFT TO RIGHT first level front to back Then raise or lower the two adjusting knobs in the base plate until the machine is stable Install the AC adaptor by plugging th...

Страница 38: ...the right hand angled S shaped tube Use a 5 16 x 21 2 round head bolt and tighten securely 6 Bolt the second straight hand rail tube to the left hand angled S shaped tube Use a 5 16 x 21 2 round head...

Страница 39: ...is supported by a base plate and bracket that are bolted to it A shaft and sprocket is located at the top of the mainframe The shaft ends are supported with ball bearings One end of the shaft is coupl...

Страница 40: ...nd the two hand grip slots Use paint thinner to remove the oil and lint residue When clean wipe or spray a synthetic lubricant on all four internal surfaces of the rectangular tubing PREVENTATIVE MAIN...

Страница 41: ...operation the chain and sprockets will settle in and may produce a slight amount of slack in the lower roller chain If this occurs place the two foot pedals at equal height and loosen the two bolts lo...

Страница 42: ...bike shop or contact HRI for spares FOOT PEDALS The foot pedals are made of a strong durable extruded aluminum Every two months place a few drops of light oil between the pedal and pedal shaft at bot...

Страница 43: ...ith snap ring pliers being careful not to over extend the ring Remove the foot pedal and degrease the shaft and pedal hole If necessary use fine sandpaper to smooth the shaft surface Apply grease libe...

Страница 44: ...t Pedals 2 FUNCTIONAL FEATURES Pedal Step Climb Stroke Length 0 To 20 Inches Overall Climb Rate Ability Of Person Climbing Hydraulic Climb Rate Control 20 240 Feet Min Hydraulic Force Control 0 To 500...

Страница 45: ...r Plastic Triangle 008 00 007 Quick Change Handle 1 101 06 000 Quick Change Running Handle 1 101 03 000 Handle Grip Only 30009 8 Bar Left 055 00 000 8 Bar Right 054 00 000 Slides 003 00 009 Rollers 00...

Страница 46: ...use nor any warranty of any kind whatsoever express implied or statutory is made by H R I 2 This warranty does not cover any damage caused by misuse tampering negligence accidents abnormal conditions...

Страница 47: ...TION FORM To validate your Warranty Registration please fill out the following form and return it to Heart Rate Inc VersaClimber Model Number ___________________________________________ Machine Serial...

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Страница 50: ...Visit us online at www versaclimber com A trusted name in fitness for nearly 30 years Proudly made in USA since 1981 To learn more about other great VersaClimber accessories and options to enhance yo...

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