Zipro Powerhouse Bedienungsanleitung Seite 7

Protect the environment and do not throw used batteries into the
household trash. Return them to the point of purchase or deliver them
to a separate recycling point.
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
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 the 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. In the
event of missing elements or reservations, please 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 chaotically spread tools and assembly elements.
Remember that plastic films and bags pose a risk of suffocation
for children.
•
The assembly elements needed to perform a given step
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 all the
way. Do this after placing all of them and making sure that they
are properly seated.
• The manufacturer reserves the right to pre-assemble some
components.
ASSEMBLY DIAGRAM (→ See page 2)
NOTE! It is forbidden to use parts from sources other than the
manufacturer.
PARTS LIST
No. Description
1 Main frame
2 Base tube
3 Sleeve
4 Screw hexagon socket head M8×85
5 Self-locking nut M8
6 Flat washer Ø8
7 Open-end wrench 13–17
8 Wrench hexagon 5 mm
ASSEMBLY INSTRUCTIONS (→ See page 2)
NOTE! 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 high weight of some parts, assembly by two people is
recommended.
Adjustment and usage instructions
There are 8 adjustment holes on the rear main frame.
To adjust the backrest inclination angle, manually lift the backrest
cushion, and then securely place the backrest adjustment handle in the
appropriate adjustment hole on the rear main frame.
Backrest cushion inclination angle (8 opcji):
95°; 105°; 115°; 125°; 135°; 150°; 160°; 180°
WORKOUT AND EXERCISE PHASES
Using the device will provide you with many benefits. First of all, it will
improve your condition and strengthen muscles, and in combination
with a proper diet, it will allow you to burn unnecessary fat tissue.
BASIC TYPES OF WORKOUTS
MUSCLE BUILDING
Training aimed at increasing muscle size and strength. As you gradually
increase the intensity exercises, the muscles adapt to the effort and
increase strength
Increasing the intensity of exercises can be achieved in two ways:
- by changing the resistance used to a greater one,
- changing the number of repetitions or sets of exercises.
The appropriate amount of resistance for each exercise depends
individually on the user. You need to assess your limitations
and choose a 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 is an exercise focused on firming
and simultaneously slimming the body and emphasizing muscle mass.
Muscles can be toned, 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 and not by using
high resistance.
WEIGHT LOSS
To lose weight, use low resistance and gradually increase the number
of repetitions in each set.
Do the workout for 20 to 30 minutes, with breaks no longer than 30
seconds between sets.
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CROSS TRAINING
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Cross training is an effective way to achieve a complete
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and well-balanced exercise program.
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Combining strength training and aerobic exercise shapes and
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strengthens the body.
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Example of a balanced training program:
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- 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 bicycle stationary or elliptical.
- 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
by increasing circulation, raising body temperature, and delivering
more oxygen to your muscles. It also reduces the risk of cramps and
injuries.
If you feel pain, stop exercising or reduce the range of motion.
INNER THIGH STRETCH
Sit on a flat surface with your legs bent and your knees pointing
outward. Bring the soles of your feet together and bring them as close
together as possible. Gently press your knees directing them
towards the ground and hold in 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 foot as far as possible. Hold for 15
seconds. Repeat with your left leg.
EN
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