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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.
1.- ASSEMBLY INSTRUCTIONS.-
Take the unit out of its box and make
sure that all of the pieces are there.
The assistance of a second person
is recommended for assembling
this unit.
Take the components out of the box
and make sure that you have all of the
pieces, Fig.1:
per
week,
on
(1) Right footrest support.
(2) Left footrest support.
(3) Horizontal foot / upright tube
connection bracket.
(4) Footrest support plate.
(5) Upright tube.
(6) Armrest supports.
(7) Top exercise bar.
(10) Backrest crossbar.
(11) Backrest.
(12) Armrests.
(13) Armrest holding bracket.
(14) Armrest holding bracket.
(15) Upright support crossbar.
(16) Foot support crossbar.
(26) Crossbar holding plate.
(27) Backrest support holding plate.
(20) Screws M-10x55.
(21) Flat washer M-10.
(22) Self-locking nuts M-10.
(23) Screws M-10x80.
(24) Screws M-10x50.
(25) Screws M-10x75.
(28) Screws M-10x45.
(29) Screws M-8x45.
(30) Corrugated washer M-10.
(31) Flat washer M-8.
(32) Self-locking nuts M-8.
2 screw drives.
2.- FITTING THE FOOTREST
SUPPORTS.-
Place the right footrest support (1) on
the ground, Fig.2, insert the upright
tube (5) in the direction of the arrow, fit
screw (25) along with washers (21)
and tighten using nut (22 ) Fig.2.
Place the connection bracket (3) onto
the screws for the right footrest
support (1), Fig.2.
Position the holding plate (27), Fig.2,
and screw it onto the upright tube
using screws (23) along with the
washers (21) and nuts (22).
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