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Фрагмент инструкции
14. Attach a Dip Handle (12) to the Dip Arm (11) with an M10 x 50mm Screw (27) and a Dip Cap (48). Repeat this step on the other side of the Dip Arm (11). 13. Attach the Right Pad Base (26) and an Arm Pad (25) to the Dip Arm (11) with two M6 x 70mm Screws (35) and two M6 Washers (36). Repeat this step on the other side of the Dip Arm (11). 11 43 8 44 11 26 35 36 36 25 11 48 12 27 43 12 13 14 11 16. Attach the Backrest (22) to the Backrest Frame (8) with an M6 x 38mm Screw (29) and an M6 Washer (36). Attach the Backrest (22) to the Support Frame (15) with two M6 x 70mm Screws (35) and two M6 Washers (36). 17. Make sure that all parts have been properly tightened before the exercise rack is used. 15. Attach a Pin (18) to the Backrest Frame (8) with an M4 x 25mm Screw (45). Insert the Pin (18) into the Backrest Frame (8). 45 18 8 29 36 22 36 36 35 35 8 15 15 16 This section explains how to adjust the exercise rack. See the EXERCISE GUIDELINES on page 14 for important information about how to get the most benefit from your exercise program. Also, refer to the accompanying exercise guide to see the correct form for each exercise. Make sure all parts are properly tightened each time the exercise rack is used. Replace any worn parts immediately. The exercise rack can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents. 12 11 9 Hold Here 3 18 ADJUSTING THE DIP ARM To perform some exercises, the Dip Arm (11) should be locked in the up position. Remove the indicated Pin (18) and lift the Dip Handle (12). Engage the Pin into the Backrest Frame (8) and the hole in the Dip Arm plate. To use the Dip Arm (11), remove the Pin (18) and lower the Dip Handle (12). Insert the Pin into the Backrest Frame (8). ADJUSTING THE KNEE PAD To change the pivot angle of the knee pad, first make sure that there are at least two resistance bands assembled on the Pivot Arm (9) (see USING RESISTANCE BANDS on page 13). Next, hold the Pivot Arm in the indicated location and remove the indicated Pin (18). Then, align the hole in the Pivot Arm with the desired hole in the Upright Base (3). Note: The upper hole will be better for a taller person and the lower hole will be better for a shorter person. Find the position that is most comfortable for you. Finally, reengage the Pin into the Upright Base and Pivot Arm. 12 18 8 ADJUSTMENTS 21 34 ADJUSTING THE KNEE PAD To adjust the Knee Pad (21) to the up position, lift on the Knee Pad so that the rod on the Pivot Arm (9) is in the notch in the Pad Frame (10). Then, lower the Knee Pad so that the 5mm Spacers (34) are in the top of the “L”-slot in the Pad Frame (10). To adjust the Knee Pad (21) to the down position, lift on the Knee Pad and slide the Pad Frame forward, disengaging the rod on the Pivot Arm (9). Lower the Knee Pad. 10 9 Rod “L”-slot Notch USING THE RESISTANCE BANDS To add resistance to the Pivot Arm (9), slide a Resistance Band (19 or 14) onto the tubes on the Pivot Arm and the Support Frame (15). Store Resistance Bands (19 or 14) on the storage tube when they are not being used. WARNING: Never use the Knee Pad (21) without at least one Resistance Band (19 or 14) connecting the Support Frame (15) to the Pivot Arm (9). 19 14 21 Storage Tube 9 15 13 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways: • by changing the amount of resistance used • by changing the number of repetitions or sets performed. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.) The proper amount of resistance for each exercise depends upon the individual user. You must gauge your limits and select the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of resistance. Toning You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to 20 repetitions as possible without discomfort. Rest for 1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of resistance. Weight Loss To lose weight, use a low amount of resistance and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets. Cross Training Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced program is: • Plan strength training workouts on Monday, Wednesday, and Friday. • Plan 20 to 30 minutes of aerobic ex...