versa climber CL-108H, Руководство по эксплуатации

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STRENGTH EXERCISE DURING AEROBIC CONDITIONING
The following are strength exercises that can be performed during your aerobic work-
out. To strengthen specific muscles, you can step or climb in a variety of positions to
concentrate the work on those specific areas. Guidelines for lower body strength work-
outs are outlined in the section “Working The Upper and Lower Body Separately”, next
page.
Upper Body
Strength Exercises
With your hands in the reverse position
(palms facing towards you), the frontal
muscles of the deltoids and biceps in
addition to the large muscles of the back
are strengthened. Concentrate on pulling
down right, then left, with your latissimus
dorsi (side of back), anterior deltoids
(front of shoulders), and the biceps mus-
cles of the arm. This flexion on one side
of the body while extension on the other
side of the body will tone and trim your
sides, stomach, back, and back of arms.
Both sets of muscle groups, front and
back can also be worked simultaneously
by changing grips from the reverse to the
forward hand grip positions (palms facing
away from you).
WORKING THE UPPER AND LOWER BODY SEPARATELY
The two stationary hand rails can be used to grasp and anchor the upper body while
stepping with the legs only. By holding the hand rails in front of you or to the side of
your body and stepping with the legs only, the buttocks, front and back of the thighs,
calves and shins can achieve a complete lower body aerobic and strength exercise.
Stair stepping is also an effective way for beginners to become familiar with the
Versaclimber. After regular use, the user can graduate to full body climbing. Heart rate
can be increased or decreased during this exercise by increasing or decreasing your
stroke rate (how fast you are stepping) or by increasing or decreasing your stroke
length. This stepping exercise can be performed in any mode of operation.
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Push and pull with your arms in the forward or
reverse grip position to increase upper body work-
load.