Lista Części - Zipro Core Direct Bedienungsanleitung

EN
Please actively help in the economical management of natural
resources and the protection of the natural environment by handing
over the used device to a recycling point
MONTAŻ
The device must be carefully assembled by an adult. If in doubt, ask
someone with more experience in this field for help.
• Before starting assembly, make sure that the set
with the device contains all the elements from the parts list and
that no elements have been damaged during transport. If
elements are missing or you have any concerns, contact the
seller.
•
Familiarize yourself with the drawings and explanations and
assemble in the order contained in the assembly instructions.
•
Be careful during assembly. There is a risk of injury when using
tools and elements.
• Remember to maintain a safe environment.
Do not scatter tools and assembly elements chaotically.
Remember that plastic films and bags pose a risk of suffocation
for children.
• Assembly elements needed to perform a given step of the
assembly instructions are shown in the drawings and
explanations. Use the elements indicated in the assembly
instructions.
• In the initial stages of assembly, do not tighten the parts
completely. Do this after placing all of them and making sure
they are properly seated.
• The manufacturer reserves the right to pre-assemble certain
components.
SCHEMAT MONTAŻU (→ See page 2)
UWAGA! It is forbidden to use parts from sources other than the
manufacturer.
LISTA CZĘŚCI
Nr. Opis
1 Adjustable outer tube
2 Support tube
3 Front leg tube
4 Rear tube
5 Adjustable inner tube
6 Hook tube
7 Handle tube
8 Foam tube
9 Fixed connecting element
10 Cushion
11 Bone-shaped foam
12 Locking pin
13 Knob
14 Hex screw
15 Hex screw
16 Hex screw
17 Hex screw
18 Flat washer
19 Flat washer
20 Self-locking nut
21 Pin with ring
22 Open-end wrench
ASSEMBLY INSTRUCTIONS (→ See page 2)
CAUTION! During assembly, follow the steps below and use the tools
included with the product.
Prepare enough free space to assemble the device.
Due to the heavy weight of some parts, it is recommended to assemble
it with two people.
WORKOUT AND EXERCISE PHASES
Using the device will bring you many benefits. First of all, it will improve
your fitness, strengthen muscles, and combined with a proper diet, it
will help burn unnecessary body fat.
BASIC TYPES OF WORKOUTS
MUSCLE BUILDING
Training aimed at increasing muscle size and strength. As you gradually
increase intensity exercises, the muscles adapt to the effort and
increase stren
Increasing the intensity of exercise can be achieved in two ways:
- by changing the applied resistance to a greater one,
- changing number of repetitions performed or sets of exercises.
The appropriate resistance level for each exercise depends on the
individual user. You must assess your limitations
and choose the resistance that is right for you.
Start with 3 sets of 8 repetitions for each exercise.
Rest for 3 minutes after each set.
When you are able to perform 3 sets of 12 repetitions
without difficulty, increase the resistance.
TONING
Toning are exercises focused on firming
and simultaneously slimming the body and accentuating muscle mass.
Muscles can be toned, by using a balanced workout.
Choose moderate resistance and increase the number of repetitions in
each set. Perform as many sets of 15 to 20 repetitions as possible
without discomfort.
Rest for 1 minute after each set.
Work on your muscles by doing more sets of exercises rather than using
high resistance.
WEIGHT LOSS
To lose weight, use low resistance and gradually increase the number
of repetitions in each set.
Train for 20 to 30 minutes, with breaks no longer than 30 seconds
between sets.
CROSS TRAINING
Cross-training is an effective way to achieve a complete
and well-balanced exercise program.
Combining strength training and aerobic exercise shapes and
strengthens the body.
Example of a balanced training program:
- Performing strength training every other day.
- On the remaining days, perform 20-30 minutes of aerobic exercise, e.g.
running on a treadmill, cycling on a bicycle stationary or elliptical.
- Dedicate at least one day to rest from training so that the body has
time to regenerate.
Ilość
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PERSONALIZING YOUR WORKOUT
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Determining the exact duration of each workout and the number of
1
repetitions and sets of exercises performed is an individual matter. You
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should develop at your own pace and be sensitive to your body's
1
signals. If you experience pain or dizziness during exercise, stop
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immediately and consult a doctor before resuming training.
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Remember that rest and proper diet are important factors in any
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exercise program.
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1. WARM-UP
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Begin each workout with 5 to 10 minutes of stretching and light
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exercise to warm up. Warming up prepares your body for more intense
1
exercise by increasing circulation, raising body temperature, and
1
delivering more oxygen to your muscles. It also reduces the risk of
1
cramps and injury.
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If you feel pain, stop exercising or reduce the range of motion.
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2
INNER THIGH STRETCH
2
Sit on a flat surface with your legs bent and your knees pointing
2
outwards. Bring the soles of your feet together and bring them as close
1
to each other as possible. Gently press your knees directing them
2
towards the floor and hold this position for 15 seconds.
THIGH STRETCH
Sit on a flat surface. Straighten your right leg and place the sole of your
left foot against your right thigh. Extend your right hand
towards the toes of your right leg as far as possible. Hold for 15
seconds. Repeat with your left leg.
HEAD ROTATIONS
Keep your head straight, looking forward. Without moving your
shoulders, turn it to the right and straighten, then turn to the left and
straighten.
ARM RAISES
Raise your left arm as high as possible and hold for a few seconds.
Repeat with your right arm.
ACHILLES TENDON STRETCH
Stand facing a wall, extend your left leg forward and bend it slightly
at the knee. Keep your right leg back - straight, with your heel flat on
the floor. Keep both heels flat on the floor and press your hips towards
the wall. Hold this position for 30 seconds. Repeat with your right leg
extended. Remember not to arch your back during the exercise.
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