Stimmen - 2, Durchschnittliche Bewertung: 4
(
)
)
|
Anleitung Zusammenfassung
A proper warm-up increases your body temperature, heart rate and circulation in preparation for exercise. Training Zone Exercise—After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never hold your breath. A Cool-down—Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent postexercise problems. EXERCISE FREQUENCY To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life. 22 SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce. 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back. 2. Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin. 3. Calf/Achilles Stretch With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles. 4. Quadriceps Stretch With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. 1 2 3 4 5 23 PART LIST—Model No. IMTL39606.3 R0207A Key No. Qty. Description Key No. Qty. Description 1 1 Hood 49 1 Releasable Tie 2 24 3/4" Screw 50 1 Belly Pan 3 1 Left Foot Rail 51 1 Controller 4 8 Foot Rail Screw 52 2 Roller Bushing 2 Motor Tension Bolt 53 2 Lift Frame Bolt 6 4 U-nut 54 4 3/8" Nut 7 10 Wire Tie 55 1 Lift Motor 8 2 Motor Bolt 56 1 Stop Bracket 9 1 Drive Motor 57 1 Incline Motor Bolt, Top 1 Motor Bracket 58 1 Incline Motor Bolt, Bottom 11 4 Ground Screw 59 1 Lift Frame 12 2 Power Bracket Star Washer 60 2 Motor Tension Nut 13 1 Power Cord Assembly 61 1 Motor Belt 14 1 Reset/Off Circuit Breaker 62 1 Reed Switch 2 Foot Rail Decal 63 1 Clip 16 1 Console Fan Assembly 64 1 Front Roller/ Pulley 17 4 Handrail Endcap 65 1 Motor Pivot Bolt 18 2 Handrail 66 2 Platform Bolt, Front 19 4 Handrail Star Washer 67 1 Magnet 4 Handrail Bolt 68 2 Belt Guide 21 2 1/4" Star Washer 69 4 Isolator Screw 22 2 Console Bolt 70 2 Isolator 23 1 Key/Clip 71 4 Belt Guide Screw 24 2 Frame Pivot Spacer 72 1 Walking Belt 1 Console 73 1 Walking Platform 26 1 Console Base 74 1 Frame 27 5 Sliver Ground Screw 75 1 Right Foot Rail 28 1 Upright Wire 76 4 Platform Nut 29 1 Latch Pin Assembly 77 8 Rear Roller Washer/Isolator Washer 1 Latch Housing 78 2 Platform Bolt, Rear 31 1 Left Upright 79 1 Rear Roller 32 2 Frame Bolt 80 1 Right Rear Foot 33 2 Frame Washer 81 2 Rear Roller Bracket 34 2 Frame Spacer 82 2 Rear Roller Bolt 2 Base Endcap 83 1 Left Rear Foot 36 1 Right Upright 84 1 Ground Wire 37 4 Base Pad 85 1 Hex Key 38 13 3/4" Tek Screw 86 2 Hood Screw 39 6 Upright Star Washer/Motor Washer 87 1 5/32" Hex Key 6 Upright Bolt/Wheel Bolt # 1 4" Red Wire, M/F 41 2 Caution Decal # 1 4" Black Wire, M/F 42 1 Console Support Bracket # 1 8" Green Wire, F/R 43 1 Warning Decal # 1 4" Blue Wire, 2F 44 4 Wheel Spacer # 1 User’s Manual 2 Wheel 46 3 Plastic Tie # These parts are not illustrated. 47 5 Nut Specifications are subject to change without notice. 48 1 Base EXPLODED DRAWING—Model No. IMTL39606.3 R0207A HOW TO ORDER REPLACEMENT PARTS To order replacement parts, see the front cover of this manual. To help us assist you, please be prepared to give the following information: • the MODEL NUMBER of the product (IMTL39606.3) • the NAME of the product (IMAGE 15.5 S treadmill) • the SERIAL NUMBER of the product (see the front cover of this manual) • the KEY NUMBER AND DESCRIPTION OF THE PART(S) (...