Parts List - Zipro Deepdip Bedienungsanleitung

ASSEMBLY
The device must be assembled carefully 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
whether any parts have been damaged during transport. If parts
are missing or you have any reservations, 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 parts.
• Remember to maintain a safe environment.
Do not spread tools and assembly elements chaotically.
Remember that plastic films and bags pose a risk of suffocation
for children.
• The 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 early stages of assembly, do not tighten the parts
completely. Do this after placing all and making sure they are
properly seated.
• The manufacturer reserves the right to pre-assemble some
parts.
ASSEMBLY DIAGRAM (→ See page 2)
WARNING! It is forbidden to use parts from sources other than the
manufacturer.

PARTS LIST

No. Description
1 Left leg tube
2 Right leg tube
3 Adjustable tube
4 Curved armrest tube
5 Spring plunger M16
6 Screw allen with cylindrical head M8×16
7 Curved washer M8
8 Allen key allen L-type M5
ASSEMBLY INSTRUCTIONS (→ See page 2)
WARNING! 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
the device with two people.
TRAINING AND EXERCISE PHASES
Using the device will bring you many benefits. First of all, it will improve
your condition, strengthen muscles, and in combination with a proper
diet, it will help burn unnecessary fat tissue.
BASIC TYPES OF TRAINING
MUSCLE BUILDING
Training aimed at increasing muscle size and strength. As you gradually
increase intensity exercises, the muscles adapt to the effort and
increase stre
Increasing the intensity of exercises can be achieved in two ways:
- by changing the applied resistance to a greater one,
- by changing the number of repetitions or sets of exercises performed.
The proper amount of resistance for each exercise depends individually
on the user. You need to 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 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
heavy resistance.
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WEIGHT LOSS
To lose weight, use low resistance and gradually increase the number
of repetitions in each set.
Conduct the 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 on a stationary or elliptical bike.
- Dedicate at least one day to rest from training so that the body has
time to regenerate.
TRAINING PERSONALIZATION
Determining the exact duration of each workout and the number of
repetitions and sets of exercises performed is an individual matter. You
should develop at your own pace and be sensitive to your body's
signals. If you experience pain or dizziness during exercise, stop
immediately and consult a doctor before resuming training.
Remember that rest and a proper diet are important factors in any
exercise program.
1. WARM-UP
Start each workout with 5 to 10 minutes of stretching and light exercise
to warm up. Warming up prepares your body for more intense exercise
Quantity
by increasing circulation, raising body temperature, and delivering
2
more oxygen to the muscles. It also reduces the risk of cramps and
2
injuries.
2
If you feel pain, stop exercising or reduce the range of motion.
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2
STRETCHING INNER THIGH MUSCLES
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Sit on a flat surface with your legs bent and your knees pointing
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outwards. Join the soles of your feet and bring them as close together
1
as possible. Gently press down on your knees, directing them
towards the ground 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 ROTATIONS
Keep your head straight looking forward. Without moving your
shoulders, turn it to the right and straighten, then turn it 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 ground. Keep both heels flat on the ground and press your hips
towards the wall. Hold this position for 30 seconds. Repeat with your
right leg forward. Remember not to arch your back during the exercise.
BENDS
Stand with your feet together. Bend forward, trying to bring your chest
as close to your knees as possible. Hold for 15 seconds. Remember not
to bend your knees.
2. WORKOUT
Each workout should include 6 to 10 different exercises.
In order to balance and diversify your workout, change exercises from
session to session. Schedule workouts for the time of day when your
energy level is highest.
The workout plan should include exercises for each major muscle
group, emphasizing the areas you want to develop the most.
Performing exercises correctly is crucial. This requires performing the
correct movements and moving only the correct parts of the body.
Uncontrolled movements cause fatigue and can contribute to injury.
Repetitions in each set should be performed smoothly and without
pauses.
EN