Оценок - 6, средний балл: 4.3 ( )

Производитель: Reebok Fitness Размер: 698.11 kb Название файла: b2f3373b-e8fa-4dd0-9a54-b1cf8c871470.pdf Язык инструкции:

To add weights, first remove the weight collars from the weight bar. Slide the desired amount of weight onto the weight bar and reattach the weight collars. Note: Place equal amounts of weight on both sides of the weight bar. The combined weight of the user and added weights should not exceed 300 pounds. Weight Collar Weight CHANGING THE POSITION OF THE HANDLEBAR To exercise the muscles of the lower body, the position of the handlebar can be changed. Remove the Swing Arm Cap (28) from the Wheel Swing Arm (3). Next, press the Snap Buttons (46) and slide the Handlebar Assembly (6) out of the Handlebar Swing Arm (5). Press the Snap Buttons again and insert the Handlebar Assembly into the Wheel Swing Arm (3). Make sure that the Snap Buttons snap into the holes in the Wheel Swing Arm. Press the Swing Arm Cap (28) onto the Handlebar Swing Arm (5). 28 46 6 8 PROPER EXERCISE FORM The following tips are provided to help you get the most from your exercise routine: • Always start each exercise session in the standard workout position to warm up. • You should be able to feel yourself pivot or bend from the hip, not from the back. Don’t round your back as the bar moves forward. • Always bring the handlebar as close to your stomach or rib cage as possible. If you are new to exercise, don’t extend the bar too far forward for the first few weeks of your exercise program. As your back becomes stronger and more flexible, allow the handlebar to travel farther forward for increased range-of-motion. • Change grip positions, thumb positions, and toe positions often to add variety, endurance, and balance to each workout. • Always place the balls of your feet in the centers of the pedals. 1 STANDARD WORKOUT POSITION We strongly recommend that you begin every exercise session in this position. As a warm-up, it provides a balanced workout, distributing the emphasis between upper and lower body. Vary emphasis by pulling more with the arms or pushing more with the legs. Keep your back vertical and upright at all times. You should also vary your hand grip to target certain muscle groups. For example, a wide overhand grip will target your shoulders; a close overhand grip (shown) will target your triceps; and a close underhand grip will target your biceps. Muscles affected: All Major Muscle Groups 2 WRIST ROLL As your strength increases, you’ll want to challenge yourself by toning your forearms even more. Use the wrist roll with either the close or wide overhand grip. As you pull the handlebar toward your stomach, roll your knuckles forward in a smooth motion. Muscles affected: Forearm Flexors 3 CENTER POST GRIP Grip the center post high with one hand above the other. Perform ten repetitions. Change your hand positions and perform the same number of repetitions. For greater emphasis try one hand at a time. Muscles affected: Biceps and Chest 9 4 TOES STRAIGHT Place the ball of each foot in the middle of each pedal. Push with your toes pointed forward, then pull your feet back ...

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