23
M2218
Training instruction
1. Warm-Up
To prevent injury and maximize performance we recommend that each workout period starts with a warm-up. We suggest you
do the following exercise as the sketch map. Each exercise at least about 30
seconds.
2. Position
Seat down at the saddle, put feet’s in to pedals, hands put on the handlebar. Keep your back
straight.
3. Training Organization
Warm-up:
Before every training you should warm-up for 5-10 minutes. Here you can do some stretching
and training with low resistance.
Training session:
During the actual training a rate of 70% -85% of the maximum pulse rate should be chosen.
The time-length of your training session can be calculated with the following rule of thumb:
- daily training session: approx. 10 min. per unit
- 2-3 x per week: approx. 30 min. per unit
- 1-2 x per week: approx. 60 min. per unit
Cool down:
To introduce an effective cool-down of the muscles and the metabolism the intensity should be drastically decreased during the
last 5
– 10 minutes. Stretching is also helpful for the prevention of muscle aches.
Success
Even after a short period of regular exercises you will notice that you constantly have to increase the resistance to reach your
optimum pulse rate. The units will be continuously easier and you will feel a lot fitter during your normal day. For this
achievement you should motivate yourself to exercise regularly. Choose fixed hours for your training session and do not start
training too aggressively.
Even though we go to great efforts to ensure the quality of each product we produce, occasional errors and/or omissions do
occur. In any event should you find this product to has either a defective or a missing part. Please contact us for a replacement.
Side bend
Bent
Quadriceps
Calf and
Achilles
Inner Thigh
Summary of Contents for M2218
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