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3. Cool-down phase
This phase allows the cardiovascular
and muscle system to relax. It consists
of repeating the warm-up exercises,
i.e. reducing the rhythm and
continuing for approximately 5
minutes. Repeat the stretching
exercises but remember not to
overexert the muscles.
Eventually your training sessions will
have to become longer and more
intensive. It is advisable to exercise at
least
three
days
alternate days.
Muscle toning
You should select a high exertion level
in order to tone muscles during
exercise. This entails greater stress on
the leg and arm muscles, so it may be
wise to reduce exercise times. If you
also wish to improve your overall
fitness then you should change your
training program. Do the warm-up and
cool-down exercises as normal but
when you are reaching the end of the
exercise phase, increase the exertion
level in order to make your legs work
harder. You should reduce speed in
order to keep your heart rate within
the target area.
ASSEMBLY INSTRUCTIONS.-
Take the unit out of the box and place it
on the floor, as shown in Fig.1.
The assistance of a second person is
recommended for the assembly stage.
Make sure that all of the pieces are
there:
(1) Main frame; (7-9) Lock pin; (8)
Front stabiliser tightener knob:
per
week,
on
Fig.2; Mod.WG59X (1) Main frame; (7-
9)
Lock
pin;
tightener knob; (18) Dumbbell
Follow the assembly instructions step
by step:
1. Take the tightener knob (8) and line
it up with one of the holes, turn it
clockwise to tighten securely.
Fit the lock pin (7-9), as shown in Fig.4.
FITTING THE FOAM COVERS.-
2.-First take the foam covers (6) and
fit them onto the top rounded tubes for
the leg support Fig.5.
Now do the same for the bottom leg
support foam covers (6).
LEVELLING.-
Once the unit has been placed into its
final position for doing exercise, make
sure that it sits flat on the floor and that
it is level. This can be achieved by
screwing the adjustable support blocks
(10) up or down, as shown in Fig.6.
FOLDING YOUR UNIT.-
To fold the unit, Fig.7, just rotate the
rear stabiliser bar inward and then
remove the lock pin (7-9). You can now
rotate the front stabiliser backward.
UNFOLDING YOUR UNIT.-
When you wish to use the bench, do
the same procedure in reverse: Rotate
the rear stabiliser backward and the
front
stabiliser
reinserting the lock pin (7-9).
11
(8)
Front
stabiliser
forward,
Fig.7,
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