FitEngine 06114 Bedienungsanleitung Seite 16

EN
The recovery phase
In the recovery phase you perform exactly
the same sequence of movements in
reverse order: stretch out your arms for-
wards, bend your torso slightly forward and
bend your legs until you are back in the
starting position.
The most common Mistakes and
how to avoid them
• You will need a moment to really master
the correct procedure, but with a little
practice your movements will become
more and more fl uid. In any case you
should avoid jerky or hasty movements.
Every stroke should fl ow as smoothly
as possible into the next one.
• The most common mistake is already
made in the starting position: many go
into a hunchback position by bending
forward. To keep your back straight dur-
ing training, look at the upper wheel (6).
This position of the head forces your
back to remain in a neutral position.
• During the entire movement the
feet should stay completely on the
footrest (11). The heel should also
rest completely on it. If it does not, we
recommend that you work on stretch-
ing your rear thigh muscles.
• Since the legs are the most important
muscle group when rowing, you have
to make sure - especially in the pull
phase - that the trunk and arms are
only activated when your legs are fully
extended. Good practice for this is not
fi xing your feet with the straps (12). In
this way you force yourself to control
your movements with precision.
• Do not lean back too far in the fi nal
pull position. This wastes energy
unnecessarily and is not good for
your lower back. You should therefore
make sure that your back is leaning
back at a maximum angle of 100°.
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Exercising with a time or distance
target
The training computer (3) can be set to en-
able you to enter a time or distance target.
Once you have reached this target, the
training computer emits several beeps. Dur-
ing the training the upper area nevertheless
shows you all the data you want to see.
Setting a time target
1. Press the ON / OFF button for approx.
3 seconds to switch on the training
computer.
2. Press the MODE button. The TIME
display fl ashes.
3. Use the ▲ or ▼ buttons to set the target
time (01:00 to 99:00 minutes).
4. Start your workout. The TIME display
begins and counts backwards to
00:00.
5. Several beeps sound when the time
target is reached.
Setting a distance target
1. Press the ON / OFF button for approx.
3 seconds to switch on the training
computer.
2. Press the MODE button. The TIME
display fl ashes.
3. Press the MODE button once more.
The DIST display fl ashes.
4. Use the ▲ or ▼ buttons to set the target
distance (0.100 to 9999 km).
5. Start your workout. The DIST display
begins and counts backwards to
0.000.
6. Several beeps sound when the dis-
tance target is reached.
The fast forward function can be
activated by holding down the ▲ or
▼ button.
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