Zipro Lite Bedienungsanleitung Seite 23

EN
LUBRICATING THE TREADMILL
The interval of treadmill lubrication depends
on the intensity of use. If the device is used
more than five hours a week, it should be
lubricated every two to three months. If it is
used less, lubricate it once every seven or eight
months.
Apply grease below the running belt. Use more
grease in the place where the feet touch the
belt when running.
TRAINING AND PHASES
The use of the device is very beneficial. It will improve your physical condition, strengthen your
muscles, and when combined with the right diet, it will help burn excess fat tissue.
1. WARM-UP
This phase improves blood circulation in the whole body and prepares the muscles for intensive
work. It reduces the risk of cramps and injuries. It is advisable to do some stretching exercises as
shown below. If you feel pain, stop exercising or reduce the extent of the move.
STRETCHING EXERCISES:
 STRETCHING INNER THIGH MUSCLES
Sit on a flat surface with your legs bent and knees pointing outwards. Put feet soles
together and get them as close to you as possible. Slightly push the knees downwards and
hold for 15 seconds.

THIGH STRETCHING
Sit on a flat surface. Straighten the right leg and press the sole of the left foot against the
tight. Stretch your right arm towards the toes of the right leg as far as possible. Hold for 15
seconds. Repeat for the left leg.
 HEAD SIDE-TO-SIDE
Keep your head straight looking forwards. Keep your shoulders still, and rotate the head
right. Return your head so that you are looking straight. Next, rotate it left and back to the
starting point.
 SHOULDERS UP-AND-DOWN
Lift the left hand as high as possible and hold for a few seconds. Repeat for the right hand.
 ACHILLES TENDON STRETCHING
Stand facing a wall. Extend the left foot forward and bend the knee a little. Keep your right
leg straight and back, with the heel on the ground. Keep both heels flat on the ground and
push your hips towards the wall. Hold for 30 seconds. Repeat with the right leg extended.
Remember not to arch your back during the exercise.
 BENDS
Stand up with your legs together. Bend forwards trying to get your chest as close to the
knees as possible. Hold for 15 seconds. Remember not to bend the knees.
23
Running belt
Running
board