Parts List - Zipro Core Rookie Bedienungsanleitung

EN
Please actively help to conserve natural resources and protect the
natural environment by handing over the used device to a recycling
collection point
ASSEMBLY
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 parts have been damaged during transport. If any parts
are missing or if you have any concerns, contact the seller.
•
Familiarise yourself with the drawings and explanations and
assemble the product in the order given in the assembly
instructions.
•
Be careful during assembly. There is a risk of injury when using
tools and components.
• Remember to maintain a safe environment.
Do not scatter tools and assembly components haphazardly.
Remember that plastic films and bags pose a risk of suffocation
for children.
• The assembly elements required 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 first phases of assembly, do not tighten the parts
completely. Do this after placing all the parts and making sure
they are properly seated.
• The manufacturer reserves the right to pre-assemble certain
components.
ASSEMBLY DIAGRAM (→ See page 2)
ATTENTION! It is forbidden to use parts from sources other than the
manufacturer.

PARTS LIST

No. Description
1 Main frame
2 Support pads with screws
3 Handle tube (handle)
4 Front support tube
5 Front foot
6 Leg exercise tube
7 Foam rollers
8 Handles
10 M8×60 screw
11 Curved washer D8
12 M8 Cap
13 M10×65 screw
14 Washer D8
15 Nut M10
16 Screw M8×30
17 Screw M10×115
18 Cap
19 Wrench 13/17mm
20 Key #5
21 Adjustment knob
22 Adjustment knob
23 Screw M10x60
ASSEMBLY INSTRUCTION (→ See page 2)
ATTENTION! During assembly, follow the steps below and use the tools
included with the product.
Prepare sufficient free space for assembling the device.
Due to the high weight of some components, assembly by two people is
recommended.
WORKOUT AND EXERCISE PHASES
Using the device will bring you many benefits. First of all, it will improve
your fitness and strengthen muscles, and in combination with a proper
diet, it will help burn unnecessary fat tissue.
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 strength.
Increasing the intensity of exercise can be achieved in two ways:
- by changing the applied resistance to a greater one,
- changing number of repetitions or sets of exercises.
The proper amount of resistance for each exercise depends individually
on the user. You must assess your limitations
12
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 emphasizing muscle mass.
Muscles can be toned, by using a balanced workout.
Choose a 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.
Do a workout 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.
The combination of strength training and aerobic exercise shapes and
strengthens the body.
Example of a balanced training program:
- Perform strength training every other day.
- On the remaining days, perform 20-30 minutes of aerobic exercise, e.g.
running on a treadmill, cycling stationary or elliptical.
- Dedicate at least one day to rest from training so that the body has
time to regenerate.
Quantity
1
PERSONALIZING YOUR WORKOUT
2
Determining the exact duration of each workout and the number of
1
repetitions and sets of exercises performed is an individual matter. You
1
should develop at your own pace and be sensitive to your body's
1
signals. If you experience pain or dizziness during exercise, stop
1
immediately and consult a doctor before resuming training.
2
Remember that rest and a proper diet are important factors in any
2
exercise program.
2
4
1. WARM-UP
2
Start each workout with 5 to 10 minutes of stretching and light
2
exercises to warm up. Warming up prepares your body for more intense
5
exercise by increasing circulation, raising body temperature, and
5
delivering more oxygen to the muscles. It also reduces the risk of
4
cramps and injuries.
2
If you feel pain, stop exercising or reduce the range of motion.
1
1
INNER THIGH STRETCH
2
Sit on a flat surface with your legs bent and your knees pointing
1
outward. Bring the soles of your feet together and bring them as close
1
to you as possible. Gently press your knees directing them
1
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 arm
towards the toes of your right foot as far as possible. Hold for 15
seconds. Repeat with your left leg.
HEAD TWISTS
Keep your head straight looking forward. Without moving your
shoulders, turn it to the right and straighten it, then turn it to the left
and straighten it.
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.