Use/Betrieb/Utilisation/Uso Anvandning/Kaytto - Tunturi R 505 Betriebsanleitung

JUSTERING AV
RODDBELASTNING
Roddbelastningen regleras steglost
med hjalp av en reglageknapp (bild 5).
Den lagsta belastningen, basbelastnin-
gen, ar i anvandning nar skarar i knap-
pen pekar pa ribbmarkeringen pa ra-
men. Knappen har fyra andra marke-
ringar for olika belastningsnivaer.
Den hogsta nivan, maximalbelastnin-
gen, indikeras av fyra ribbmarkerin-
gar. Roddbelastningen kan stallas in
steglost mellan bas- och maximalbe-
lastningen. Ribbmarkeringarna utgor
enbart en hjalp.
Pa roddapparater med svanghjul-
konstruktion ar roddhastigheten
snabbast i sluten av dragrorelsen, nar
kroppen lutar nagot bakat och armar-
na ar bojda mot brostet. Di ar ocksa
svanghjulets rotationshastighet som
storst. Artag ar daremot langsammast
i borjan av rorelsen. Nar man ror med
lagsta belastningen och med hog
roddhastighet, fortsatter svanghjulet
att rotera snabbt ocksa i borjan av ro¬
relsen, och darfor kan roddaren kanna
en tom rorelse. Pa grund av denna
egenskap rekommenderar vi rodd
med hogre belastning nar roddhastig¬
heten ar mycket snabb.
SOUTUVASTUKSEN SAAT6
Vastusta saadetaan portaattomasti
nupista (kuva 5). Kevein, eli perus-
kuorma, on kaytossa kun nupin ura on
rungossa olevan merkkiviivan kohdal-
la. Peruskuorman lisaksi nupissa on
merkittyna nelja kuormitustasoa, jois-
ta raskainta ja samalla maksimikuor-
maa vastaa nelja rinnakkaista nuppia.
Kuorman voi vapaasti valita perus- ja
maksimikuormien valilta; merkkiviivat
ovat vain apuna.
Vauhtipyorarakenteella varustetuissa
soutulaitteissa vedon nopeus on suu-
rimmillaan vedon paassa, kun vartalo
on hieman takanojassa ja kasivarret
koukistettuina rintaa vasten. Talloin
myos vauhtipyoran pyorimisnopeus
on suurimmillaan. Veto on puolestaan
hitain soutuliikkeen alkuasennossa.
Soudettaessa lahes minimivastuksella
ja nopealla soututempolla, vauhtipyo-
ra jatkaa nopeata pyorimisliikettaan
myos soutuliikkeen alkuasennossa,
jolloin soutaja saattaa aistia tyhjan liik-
keen. Tasta ominaisuudesta johtuen
suosittelemme soutamista suurem-
malla vastuksella soututempon ollessa
erittain nopea.
USE/BETRIEB/UTILISATION/USO
ANVANDNING/KAYTTO
1) ROWING MOTION: Rowing is
an extremely effective form of exer¬
cise. It strengthens the heart, im¬
proves blood circulation and exer¬
cises all the major muscle groups -
back, abdomen, arms, shoulders, hips
and legs.
How to row: Tighten the footstraps.
Take up the initial position leaning for¬
ward, knees bent and arms straight
(see Fig. 6). Push yourself backwards,
straightening your back and legs at the
same time (see Fig. 7). Continue the
movement until you are leaning
slightly backwards, bending the arms
at the same time (see Fig. 8).
2) BICEPS (ELBOW FLEXORS)
You can develop the biceps more effi¬
ciently while rowing by taking an
undergrasp of the bar. You can also
concentrate on developing only the
biceps in the following way:
- grasp the bar from underneath
- keep you knees straight and your
feet under the footstraps
- begin the movement with your
arms straight (Fig. 9)
- bend your arms (Fig. 10)
* short sequences at heavy load in¬
crease maximum strength and
muscular mass
* longer sequences at a lighter
load trim the body and develop
muscle endurance
MAKE SURE THAT THE WIRE
HOOK DOES NOT FRAY THE
WIRE!
3) TRICEPS (ELBOW EX¬
TENSORS)
- sit on the seat with your back to¬
wards the frame and grasp hold of
the bar as indicated in the fig. I I
- straighten your arms (Fig. 12)
* for sequences see above
MAKE SURE THAT THE WIRE
HOOK DOES NOT FRAY THE
WIRE!
4) CHEST MUSCLES
- stand by the machine as indicated in
the figure, with your foot on the
rail (Fig. 13)
- pull the bar with the arm bent (Fig.
14)
- repeat the same with the other
arm
* for sequences see above
MAKE SURE THAT THE WIRE
HOOK DOES NOT FRAY THE
WIRE!
NB. The sticker on the frame on the
left side of the meter shows which
muscles are exercised during each
phase of the rowing motion.
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