Lago - Rowing Machine Christopeit - Free user manual and instructions

USER MANUAL Lago Christopeit

1. Summary of Parts Page 3 - 4
2. Important Recommendations and Safety Information Page 11
3. Parts List Page 12 - 13
4. Assembly Instructions With Exploded Diagrams Page 14 - 15
5. Operating and exercising instructions Page 16
6. Computer instructions Page 16
7. Cleaning, Storage, Checks, Troubleshooting, Page 17

Warm up exercises (Warm Up)
8. Training Instructions

Dear customer,

We congratulate you on your purchase of this home training sports unit and hope that we will have a great deal of pleasure with it. Please take heed of the enclosed notes and instructions and follow them closely concerning assembly and use.

Please do not hesitate to contact us at any time if you should have any questions.

Important Recommendations and Safety Instructions

Our products are all TUV-GS tested and therefore represent the highest current safety standards. However, this fact does not make it unnecessary to observe the following principles strictly.

1. Assembly the machine exactly as described in the installation instructions and use only the enclosed, specific parts of the machine. Before assembling, verify the completeness of the delivery against the delivery notice and the completeness of the carton against the assembly steps in the installation and operating instructions.
2. Check the firm seating off all screws, nuts and other connections before using the machine for the first time and at regular intervals to ensure that the trainer is in a safe condition.
3. Set up the machine in a dry, level place and protect it from moisture and water. Uneven parts of the floor must be compensated by suitable measures and by the provided adjustable parts of the machine if such are installed. Ensure that no contact occurs with moisture or water.
4. Place a suitable base (e.g. rubber mat, wooden board etc.) beneath the machine if the area of the machine must be specially protected against indentations, dirt etc.
5. Before beginning training, remove all objects within a radius of 2 metres from the machine.
6. Do not use aggressive cleaning agents to clean the machine and employ only the supplied tools or suitable tools of your own to assemble the machine and for any necessary repairs. Remove drops of sweat from the machine immediately after finishing training.
7. WARNING! Systems of the heart frequency supervision can be inexact. Excessive training can lead to serious health damage or to the death. Consult a doctor before beginning a planned training programme. He can define the maximum exertion (pulse, Watts, duration of training etc.) to which you may expose yourself and can give you precise information on the correct posture during training, the targets of your training and your diet. Never train after eating large meals.
8. Only train on the machine when it is in correct working order. Use original spare parts only for any necessary repairs. WARNING! Replace the worm parts immediately and keep this equipment out of use until repaired.
9. When setting the adjustable parts, observe the correct position and the marked, maximum setting positions and ensure that the newly adjusted position is correctly secured.

10. Unless otherwise described in the instructions, the machine must only be used for training by one person at a time. The exercise time should not overtake 60 min./daily.

11. Wear training clothes and shoes which are suitable for fitness training with the machine. Your clothes must be such that they cannot catch during training due to their shape (e.g. length). Your training shoes should be appropriate for the trainer, must support your feet firmly and must have non-slip soles.

12. WARNING! If you notice a feeling of dizziness, sickness, chest pain or other abnormal symptoms, stop training and consult a doctor.
13. Never forget that sports machines are not toys. They must therefore only be used according to their purpose and by suitably informed and instructed persons.
14. People such as children, invalids and handicapped persons should only use the machine in the presence of another person who can give aid and advice. Take suitable measures to ensure that children never use the machine without supervision.
15. Ensure that the person conducting training and other people never move or hold any parts of their body into the vicinity of moving parts.
16. At the end of its life span this product is not allowed to dispose over the normal household waste, but it must be given to an assembly point for the recycling of electric and electronic components. You may find the symbol on the product, on the instructions or on the packing. The materials are reusable in accordance with their marking. With the re-use, the material utilization or the protection of our environment. Please ask the local administration for the responsible disposal place.
17. To protect the environment, do not dispose of the packaging materials, used batteries or parts of the machine as household waste. Put these in the appropriate collection bins or bring them to a suitable collection point.
18. This machine is a speed in-dependant machine.
19. The machine is equipped with 10-speed resistance adjustment. This makes it possible to reduce or increase the braking resistance and thereby the training exertion. Turning the adjusting knob for the resistance setting towards stage 1 reduces the braking resistance and thereby the training exertion. Turning the adjusting knob for the resistance setting towards stage 10 increases the braking resistance and thereby the training exertion.
20. This machine has been tested and certified in compliance with EN ISO 20957-1:2013 + EN 957-7:1998 H/C. The maximum permissible load (=body weight) is specified as 120kg . This item's computer corresponds to the basic demands of the EMV Directive of 2014/30EU.
21. The assembly and operating instructions is part of the product. If selling or passing to another person the documentation must be provided with the product.

Parts List - Spare Parts List Lago Order No. 1860

Technical data: Issue: 01.07.2018

• stimulating most of users muscles
  Magnetic brake system
  10- way adjustable resistance
• comfortable seat with ball-bearing rollers
• foldable for save space
• Hand pulse measurement on the handle with separate display
• Computer showing time, beats, beats per minute, beats total, approx. Calories and Scan
  Max. body weight 120kg

Space requirement approx L 180, W 52, H 49 cm
Space requirement foldable approx L 70, W 52 x H 125 cm items weight = 23 Kg

Please check after opening the packing that all the parts shown in the following assembly steps are there. Once you are sure that this is the case, you can start assembly. Please contact us if any components are defective or missing, or if you need any spare parts or replacements in future:

Internet service- and spare parts data base: www.christopeit-service.de

This product is created only for private Home sports activity and not allowed to us in a commercial or professional area. Home Sport use class H/C

Illu No.	Designation Dimensions Quantity		mm	Attached to il-lustration No.	ET number
1 Main frame 133-1860-01-SW
2 Hand grip screw M10x25 2 22+29 36-1260-06-BT
3 End cap 2 5 36-1260-21-BT
4 Foam grip 2 5 36-1860-05-BT
5 Handlebar 1 23 33-1860-02-SW
6 Computer 1 46+60 36-1260-03-BT
7 Tension control		1 1 36-1260-04-BT
8	Flat washer	10//20	4	14+25	39-9989-CR
9 Nylon nut	M10	2 14+25	39-9981
10	Flat washer	13//26	2 12 39-9986	CR
11	Pedal		2 12 36-1260-10-BT
12	Bolt	M12x155	2	1+11	39-10331-CR
13	Seat		1 18 36-1260-11-BT
14	Hexagon bolt	M10x100	1	1+22	39-10453-CR
15	Quick release		1 1 36-1260-09-BT
16	Nylon nut	M8 3 19 39-991	8-CR
17	Flat washer	8//16	5 19 39-9862	CR
18	Slide rest		1 13+22 33-9901-02-SW
19	Hexagon bolt	M8x110 3 18 39-9968-CR
20	Sleeve 1		1	19 36-1260-13-BT
21	Wheel		2 19+40 36-1260-14-BT
22	Seat rail 1 1+29 33-1260-02-SW
23	Tension belt		1 5+48	36-1260-05	BT
24	Cushion		4 22 36-9903-26-BT
25	Hexagon bolt	M10x95 1 22 39-10456-CR
26	Screw	M6x15	4 13+18 39-10120-VC
27	Screw	4,2x8	4 28+29 39-10188
28	Protect cover		1 28 36-1759-04-BT
29	Rear foot		1 22 33-1260-03-SW
30	Carriage bolt	M8x75	2	1+33	39-10019-CR
31	Arc washer 2 30 39-9966-CR
32	Cap nut	M8 2 30 39-9900-CR
33	Front bottom tube		1 1 33-1260-04-SW
34	End cap with transportation roller		2 33 36-9220-06-BT
35	Flat washer	10//20	1 2 39-9989-CR
36	Sensor		1 22+46 36-1260-12-BT
37	Screw	3x10	2 47 39-10076-SW

IIIu No.	Designation Dimensions Quantity			mm	Attached to il-lustration No.	ET-Nummer
38 Rubber pad 1 29 36-1260-22-BT
39 Magnet 1 18 36-1260-24-BT
40 Belt 270J 1 77 36-1560-04-BT
41 Bearing 608z 8 42 36-1260-16-BT
42 PU wheel 4 19+41 36-1260-17-BT
43 Sleeve 2 19+42 36-1260-18-BT
44 Steel angle			1 22 36	-1759-05-BT
45 Screw	M6x20		2 44 39	-9960
46 Connection wire			1 6+36		36-1260-13-BT
47 Steel protector			2 18 33	-9901-05-SW
48 Rotary plate			1 52+69	36-1260-25-BT
49 Bearing 6000 4 58+70 39-9998
50 Screw	M6x50		2 52 39	-10000
51 U-washer			2 50 39	-9713-56-BT
52 Flywheel			1 63 36	-1560-05-BT
53 Hex nut			2 50 39	-9861-VZ
54 Screw	4,2x18		4 1+60		36-9111-38-BT
55 Hexagon bolt	M6x15		2 74 39	-10120-VC
56 Spring washer	for M6		2 55 39	-9868
57 Flat washer	6//12		2 55 39	-10007-CR
58 Pulley			1 74 36	-1260-28-BT
59 Screw	4,2x18		8 34 36	-9111-38-BT
60L Chain cover left				1 1+60R 36-18	60-11-BT
60R Chain cover right				1	1+60L	36-1860-12-BT
61 Axle nut	M10x1		2 63 39	-9820-SW
62 Nut	M10x1		5 52+63	39-9820
63 Axle			1 48 36	-1560-06-BT
64 Spring			1 48 36	-1260-39-BT
65 Axle sleeve			1 63 36	-1260-31-BT
66 Crank Cover			2 63 36	-1560-07-BT
67 Washer	12//24		2 63 39	-9986-CR
68 Screw	3,5x18		3 69 39	-9909
69 End cap			1 48 36	-1260-32-BT
70 Screw cap	17		2 9+14		36-9988108-BT
71 Rubber pad			1 1		36-1260-33-BT
72 Grip storage			1 60 36	-1860-06-BT
73 Washers	10//20		2 74 39	-9989-CR
74 Sleeve 3			1 58 36	-1260-35-BT
75 Hexagon bolt	M8x10		2 65 39	-10274
76 Bearing	6003 2		63 36-1260-36-BT
77 Belt wheel			1 63 36	-1560-08-BT
78 Screw	3,5x20		4 79 36	-1860-07-BT
79a Pulse display				1 5+79b	36-1860-03-BT
79b Pulse display housing				1	5+79a	36-1860-04-BT
80 Pulse sensor			2 5+79a		36-1860-08-BT
81 Screw	3,5x15		4 72 36	-1860-09-BT
78 Tool Set			1		36-1260-37-BT
79 Manual			1		36-1860-13-BT

Assembly Instructions

Remove all the separate parts from the packaging, lay them on the floor and check that all are there on the basis of the packing list in these instructions for assembly and use. Please note that a number of parts have been connected directly to the main frame and preassembled. In addition, there are several other individual parts that have been attached to separate units. This will make it easier and quicker for you to assemble the equipment. Assembly time: 30 min.

Step 1: Attach the front foot (33) at main frame (1).

1. Remove the protection roll (A) from the base frame (1).

2. Place the front foot (33) into the holder in front of the main frame (1) and screw it tightly by using 2 carriage bolts M8x75 (30), washers (31) and cap nut (32).

Step 2: Attach the slide rest (18) with seat (13) at seat rail (22).

1. Remove the cushion pads (24) and screws (45) from seat rail (22).
2. Push the slide rest (18) with preassembled seat (13) through the seat rail (22) as showed in Figure Step 2, so that 4 pulleys can roll onto the top side and 2 pulleys can slide onto the bottom side of seat rail (22).
3. Fix the cushion pads (24) at appropriate position on bottom side of seat rail (22).
4. Put the steel angle (44) at appropriate position of bottom side of seat rail (22) and tighten with screws (45) firmly to secure the vertically position of seat rail (22) during fold up position.

Step 3: Attach the rear foot (29) at seat frame (22).

1. Put the rear foot (29) into the holder at seat frame (22) and screw it tightly by using screw M8x95 (25), washers (15) and self locking nut (9). Don't tighten too much that it can move for fold up.
2. Place the rear foot cover (28) onto the rear foot (29) and secure by screws (27).
3. Screw in the hand grip screw (2) to secure the rear foot (29) at seat frame (22).

Step 4: Attach the seat rail (22) and pedals (11) at main frame (1).

1. Place the seat rail (22) against the main frame (1) and connect the sensor cable (36) with connection cable (46).
2. Place the seat rail (22) into the holder of main frame (1), so that the holes pattern and screw the seat rail (22) at main frame (1) by using screw M10x100 (14), washer (8) and nut (9).

(Don't tighten too much, the seat rail (22) should be fold up easily.)

1. Secure the seat frame (22) during training by screw in the hand grip screw (2) with washer (35) and quick release (15).
2. Put a washer (10) and a pedal (11) on screw M12x155 (12) and tighten the pedals (11) at main frame (1) into appropriate position.
3. Take the computer (6) that has been preassembled at main cover and insert the batteries (Type "AA"-1.5 V pencells) by watching for the right polarity on the back of the computer (6). (Batteries for the computer are not included in this item. Please buy them at your located market.) At the bottom of the computer is in the middle an arrest which the computer can be unlocked and removed from the case. Open the pulse display (79) by screws and insert the batteries (Type "AAA"-1.5 V pen cells) by wat

ching for the right polarity on the back of the pulse display (79). (Batteries for the pulse display are not included in this item. Please buy them at your located market.)

The heart rate indicator turns on automatically when you touch the hand pulse sensors with both hands. The pull rod with hand pulse can be twisted into a comfortable grip position.

Step 5:

1. To storage the item, screw out the hand grip screw (2) totally and turn/pull the quick release (15) to unlock the seat rail (22). Fold up the seat rail (22) into vertically position and secure this position with turn/pull the quick release (15) at bottom side of main frame (1).
2. The rear foot (29) can fold up too, by removing the hand grip screw (2).

When fold down the seatframe, ensure that the cable connection of the sensor is not pinched.

Step 6: Checks

1. Check the correct installation and function of all screwed and plug connections. Installation is thereby complete.
2. When everything is in order, familiarise yourself with the machine at a low resistance setting and make your in individual adjustments.

Note:

Please keep the tool set and the instructions in a safe place as these may be required for repairs or spare parts orders becoming necessary later.

In some instances, despite strict quality control, it occurs that small pieces of painting or other small particles will loosen from moving parts or oil might drip from lubricated parts. Therefore, please protect your floor or carpet by putting a mat or cloth underneath the product.

Computer instructions

The supplied computer allows the most convenient training. Every value relevant to training is displayed in a corresponding window. From the beginning of the training session, the required time, beats / minute, rower beats, the approximate calorie consumption and the beats Total are displayed. All values are counted from zero upwards.

The computer is switched on by briefly pressing the key or simply by beginning training. The computer begins to register and display all values. To stop the computer, just stop training. The computer stops all measurements and retains the last attained values. The last attained values in the functions TIME, POWER BEATS, CALORIES are stored and training can continue with these values when training is resumed.

The computer switches of automatically approx. 4 minutes after training is stopped. All values attained until that time are stored and are displayed again when training is resumed. It is then possible to continue training from these values.

Displays:

1. "Zeit" display:

The currently required time is displayed in minutes and seconds.

The values last attained by this function are stored.

The current rowing beats are displayed. The values last attained by this function are stored

3. "Schläge/Minute" (beats per minute) display:

The current speed in beats per minute is displayed. The values most recently reached can not be saved in this function, as described above.

(Max. display limit is 199 beats per minute)

4. Kalorien display:

The current status of the consumed calories (Kcal) is displayed.

The values last attained by this function are stored.

5. Schläge-Total display:

The current rowing beats of all trainings sessions are displayed.

The values last attained by this function are stored

6. "SCAN" function:

If this function is selected, the current values of all functions are displayed successively in a constant sequence approx. every 5 seconds.

1.Key:

Pressing this key once briefly makes it possible to change from one function to another. The currently selected function is indicated by an icon in the respective window.

If the key is held longer (approx. 3 seconds), all last attained values are deleted with the exception of the values in the "Schlage-Total" display.

Pulse-Display:

Shows actually heart rate data. The pulse display has 2 batteries inside (Battery type 2x Micro "AAA").

The housing can be opened by screws, to replace the batteries.

Operating and exercising instructions

Exercise 1

a) Begin this exercise with your legs straight, knees together and the upper part of your body upright.
b) Bend forward without bending your knees, grip the handle bar and pull back until the upper part of your body is upright again.

Important: The oar levers should be pulled back with the arms (and not with the body) until your hands have reached your body.

c) Bring the handle bar back to the starting position again.
d) Rest for a moment and then carry out the exercise again, repeating it quietly and continuously.

Exercise 2

a) Begin this exercise sitting upright with the seat as far forward as possible and your knees bent.
b) Push back with the legs keeping your knees together and at the same time pulling the handle bar towards you.
c) Continue pulling until your legs are straight and your hands have reached your body.
d) Relax your arms and legs and let the seat slide forward until you have reached the start position (a) again and then repeat the exercise again.

Training area in mm (for home trainer and user)

Free area in mm (Training area and security area (rotating 60cm))

Cleaning, Checks and Storage of the home bike:

1. Cleaning Use only a less wet cloth for cleaning.

Caution: Never use benzene, thinner or other aggressive cleaning agents for surface cleaning as this damage caused.

The device is only for private home use and for use suitable indoors. Keep the unit clean and moisture from the device.

2. Storage

Remove the batteries from the computer while intending the unit for more than 4 weeks not to use. Fold up the seat frame until it is locked. Choose a dry storage in-house and spray some oil to the thread of the handlebar bolt and on the thread of the quick release for fold up function. Cover the bike to protect it from being discolor by any sunlight and dirty through dust.

3. Checks

We recommend every 50 hours to review the screw connections for tightness, which were prepared in the assembly. Every 100 operating hours, you should spray some oil at the thread of the handlebar bolts and to the thread of quick release for fold up function.

Troubleshooting

If you cannot solve the problem with the following information, please contact the authorized service center.

Problem Possible	Cause Solution
Computer has no value at Display if you press any key.	No Batteries insert or batteries empty	Check the position of batte-ries at battery compartment or replace batteries.
Computer is not counting data and do not switch on after start cycling.	Sensor impulse missing base on not well plugged connection	Check the plug connections at computer and under the fold up constrcution.
Computer is not counting data and do not switch on after start cycling.	Sensor impulse missing base on not correct position of sensor.	Check the distance between magnet and sensor. The magnet which is positioned at seat slide should have only less than < 5mm distance against the sensor position.

Training instructions

You must consider the following factors in determining the amount of training effort required in order to attain tangible physical and health benefits:

1. Intensity:

The level of physical exertion in training must exceed the level of normal exertion without reaching the point of breathlessness and / or exhaustion. A suitable guideline for effective training can be taken from the pulse rate. During training this should rise to the region of between 70% to 85% of the maximum pulse rate (see the table and formular for determination and calculation of this).

During the first weeks, the pulse rate should remain at the lower end of this region, at around 70% of the maximum pulse rate. In the course of the following weeks and months, the pulse rate should be slowly raised to the upper limit of 85% of the maximum pulse rate. The better the physical condition of the person doing the exercise, the more the level of training should be increased to remain in the region of between 70% to 85% of the maximum pulse rate. This should be done by lengthening the time for the training and / or increasing the level of difficulty.

If the pulse rate is not shown on the computer display or if for safety reasons you wish to check your pulse rate, which could have been displayed wrongly due to error in use, etc., you can do the following:

a. Pulse rate measurement in the conventional way (feeling the pulse at the wrist, for example, and counting the number of beats in one minute).
b. Pulse rate measurement with a suitable specialised device (available from dealers specialising in health-related equipment).

2. Frequency

Most experts recommend a combination of health-conscious nutrition, which must be determined on the basis of your training goal, and physical training three times a week. A normal adult must train twice a week to maintain his current level of condition. At least three training sessions a week are required to improve one's condition and reduce one's weight. Of course the ideal frequency of training is five sessions a week.

3. Planning the training

Each training session should consist of three phases: the warm-up phase, the training phase, and the cool-down phase. The body temperature and oxygen intake should be raised slowly in the warm-up phase. This can be done with gymnastic exercises lasting five to ten minutes.

Then the actual training (training phase) should begin. The training exertion should be relatively low for the first few minutes and then raised over a period of 15 to 30 minutes such that the pulse rate reaches the region of between 70% to 85% of the maximum pulse rate.

In order to support the circulation after the training phase and to prevent aching or strained muscles later, it is necessary to follow the training phase with a cool-down phase. This should be consist of stretching exercises and / or light gymnastic exercises for a period of five to ten minutes.

You find further information on the subject warm-up exercises, stretch exercises or general gymnastics exercises in our download area under www.christopeit-sport.net

4. Motivation

The key to a successful program is regular training. You should set a fixed time and place for each day of training and prepare yourself mentally for the training. Only train when you are in the mood for it and always have your goal in view. With continuous training you will be able to see how you are progressing day by day and are approaching your personal training goal bit by bit.

Calculation formula: Maximum pulse rate = 220· age (220 minus your age)

90% of the maximum pulse rate = (220 - age) x 0.9

85% of the maximum pulse rate = (220 - age) x 0.85

70% of the maximum pulse rate = (220 - age) x 0.7

Warm up exercises (Warm Up)

Start your warm up by walking on the spot for at least 3 minutes and then perform the following gymnastic exercises to the body for the training phase to prepare accordingly. The exercises do not overdo it and only as far run until a slight drag felt. This position will hold a while.

Reach with your left hand behind your head to the right shoulder and pull with the right hand slightly to the left elbow. After 20sec. switch arm.

Bend forward as far forward as possible and let your legs almost stretched. Show it with your fingers in the direction of toe. 2 x 20sec.

Sit down with one leg stretched out on the floor and bend forward and try to reach the foot with your hands. 2 x 20sec.

Kneel in a wide lunge forward and support yourself with your hands on the floor. Press the pelvis down. Change after 20 sec leg.

Sommaire

Chere cliente, cher client,

Ecran Pulse (Pulsation):

3. Planning van de training

Warming-up oefingen (Warm Up)

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   5.ПелдтpeHINPOBkoуdaiNTb BCE npEIMeTbI BpaDnyce 2 MeTpOB BOKpyr TpeHaxkepa.
   6.ДЯ ONUCTKIN TpeHaxepe He IcNoIb3OBA Tb arpeCCNBbIX ONUCTHbIX CpeDCTB, a Dn MOHTaKa N BO3MOXHORO peMOHaTcNcNoJIb3OBA Tb JtBKO NOCTABNeHHb BMeTe C Hm INI NIOxOJaUcN CO6CTBeHHb INHCTpyMeHT.YdAnITb C TpeHaxepa CneDbI Nota Cpa3y Je NocNE OKOHuaHH TpeHnpOBKn.
   7.HeKbAinHnupoBaan Hn Ype3mepHn TpeHPOBKa MoKeT npuHnHTb Bpe 3dOpobBo. N03ToMy nepe TeM, KaN pncTyNaT K cJeHeHaPnPaBHeHHo TpeHPOBKe, npokOHcyNbTnpoBaTbC R COOTBeTCTByUOIM BpaOM. OH MooKTe ONpeDeNtB, KaKM MAkCmMaBnHM Harpy3kAM (nybc, BaTT, PNOJONXITBJBOCT TpeHPOBKn n T. d.) paPeWaeTc NOBBePrTaBcR, n DaTb TOHyIO INΦopMaUIO O npaBnIbHom NOLOKeHm Tena BO BpEmr TpeHPOBKn, o CEAn TpeHPOBKn I O nNTAHIN. 3aPpeuaTc TpeHPOBaTbC NOcne 6OBhHO eDbl. UYtBtBaTb, yTO 3OT TpeHaxKep He npedHa3HaueH dn TepaneBTnuCeKnx CenEi.
4. TpeHnpOBaTbca Ha TpeHaxepe ToNbKO Torda, KOrda OH pa6oTaet 63ynpeHo. Ira BO3MOxHoro peMOHTa NcNoB3ObaTb ToNbKO opuHaHbHbIe 3anachble yactn.
5. HactpaBaa perynnpyembe deTann, cneTb 3a npabnbHbIM NOONOHeHEm INI, COOTB., yHTbBAbTB NOMeHHyIO MAKcImaJIbHyIO N03uHIO HAcTPOIKNIO O6ecneHbTa HndNxkaUIO fKcaUIO 3aHOBO HAcTPOEHORO NOONOHeHIA.
6. EcnB pykoOCTBe He yka3aHO HHO, TpeHaxep pa3pewaeTcNcNoIb3OBaTB dNr TpeHnpOBK BCERda TObKO OdHoro Yenobeka.
7. HeoXoDIMO HOCHTB TpeHnpOBOHy OeJMy N o6yBb, KOtOpBie NOxOaT dIra O3OpOBNTeBHNo TpeHnpOBKn Ha TpeHaxepe. OeJda DOnKHa TaKoi, YTO6bI No CBOe fOpMe (Hapmep, DnHe) OHa He MOrna 3aCenTbCa BO

Bpem TpeHPOBKn. CneDyET noD6PbTaT bpHnPoBOOHyo o6yB, KOTOPaN NOxOnIT K TehaxKepy, OeCneuBaet yctOuINBOCT bI rHor n IMeet HECKONb3rJyIO NOdOuBy.

1. EcnB03HKnHyrOLOBOKpyXeHne, TOnHota, 6oNn B rpydn n DpyrHe aHOMaIbHbIe CmNTombl, npepBaTb TpeHnpOBky n O6paTntbcra K COOTBeCTByIOUcEmy BpaCy.
2. CneNyET npHnHnHnAbHo yueCtB, YTO cnpTnHBle cnapAbl - He nRpyuKn. I03ToMy nx paapeWaeTcNcNoNb3OBaT bTOnk BO COOTBETCTBN C Ha3HaeneHm INIeAMn, KOToPbE paCNOJARoT COOTBETCTByIOe HOpMaueH N KOTOpBe IpOoiN COOTBETCTByIOUH NHTpyKTAck.
3. TaKIM IInIaM KAK DeTn, INHBAINDbI N IIOu C yBcYbAM CneDyET NOJIb3OBAJcB TpeHaxepOM TOJbKO B PnCytCTBm EeJe Ondoro YenOBeKa, KOtOpB MoKet OKa3aTb NOMoBIs N DaTb pyKOBODaue Yka3aHn. NckNIOHTb BO3MOXHOCT B NCNOB3OBAHn TpeHaxepa DeTbMn Be3 Ha3Opa, pnpHB COOTBetCTByOuie MepbI.
4. Cneintb 3a Tem, TTo6bI TpeHpyUOuNecn IN pyrNe Iua HNKorJa He nonaJaan KAKMn-JIno YoCTAmn CBOero Tena B 3OHy eue DBrKxUxxCn detanei nn TTo6bI OHn He HaxOunncb TaM.
5. B KOHue cpoKa CnyK6bl 3OT npOyKT He DonJhen 6- yTnIIN3npOBaH B DOMaUHHe OTXoDB, a DonJhen 6bITb OTdAn Ha C6OpHbI nyHK T yTnIIN3aUHN cNOJIb30BaHbIX 3NeKTpueckux H 3NeKTpOHHbIX npBopOB. Ha 3To yKa3bIaBeT CMBON Ha npOyKTE, Ha INCTpyKUn n 3KcNpyTAuMn HnHa ynakOBke.
   Bce MaTePnAnbl MOrTy 6bTb CHOba nCnONb3OBAHbI corlaCHO MapKnOpOBKe.
   PpN NOBTOPHOM nCnONb3OBAHnn, BTOpMHo nepepa6OTke nn Dpym
   ΦopMax BTOpHrOHO nCnONb3OBAHnCTapXb np60pOB BblhOCnte CBO
   BKLaD 3aunTy OKpyKaIOe CpeBd.
   Toxaynta, yHaTe B KOMMyHbHom ynpabHeHn aDpec 6n3neKaJero C60pHorO nyHKta yTNIN3aun.
   17.YuHTbIbIa Tpe6oBaHn3KONOrHn,He ydaJIbTy ynaKOBOCHbI MaTePbnA, n3pacxoOobAHhBie 6aTapeNk N DeTaN TpeHaKepa BMeCTe C 6blTOBBIMn OTxOdAmn,A KNaCTb INX B PpeDyCMOTpeHHbIe DnI 3TOrO KOHTeHepbl-c6OpHNKn INIcABaTB INX B COOTBETCTByIOUne IyHKTbI c60paYtINbCbipB.
   18.Данhoe yctpoICTBO RBNRETCH He3aBnCmMa OT CKOpOCTN BpaSeHnYcTpoICTBa
6. DAnHbI npH6Op RbHReTc3aBnCmMbIM OT CKOpOCTN, T.e. C yBEnuHHeHem
   Hcna OobpOTOB MoUHOCbY bEbnuHBaETcN HAObOPOT. Pnp6Op ChabKeH
   fKcnpyEmoB 10-MnNoLoXeHNxpeyInPobKBOn CoNPtNBLeHnR,
   KOTopar No3BONReT CHN3NTb NIObICHTb TOPMO3HOe CoNPtNBLeHne
   N, TEM CAMbIM, TpeHnpOBOHyHO Harpy3KY. Ppi tOM BpaSeHne pyKu
   perynPobKn COpOTNBLeHnB HapPaBHeHn CTyneHn 1 BeDet K ChNXeHIO
   TopMO3HOrO COpOTNBLeHnN, TEM CAMbIM, TpeHnpOBOHyHO Harpy3Kn.
   BpaSeHne pyKn peYnPobKn COpOTNBLeHnB HapPaBHeHn CTyneHn
   10 BeDet K NOBbUHeHIO TopMO3HOrO COpOTNBLeHnN, TEM CAMbIM,
   TpeHnpOBOOHn Harpy3Kn.
   20.Доуctима Мakсимальнаг Harpyka (=Вес тena) установпета в 120 к.Комьл electproшtenicblancaи сертудкацию соглachoHopme EN ISO 20957-1:2013+EN 957-7:1998 H/C u EMC Directive 2014/30EU.
   21.Инстукши no c6opke И ксплуатуши должны расматрився可以чбьпюгКТа.37a дokеметаши дolyнka подоставлъсь пп рождаи ипесдаи рожда.

CneuФнkaцna - Cnucok 3anachbix yacte Lago No 3aka3a 1860

Texmune XapaKepntn No coToHHo Ha 01.07.2018

3cpfekTnBhIe TpeHnpOBKn MbIuC nHbI, nIeU, pyK, HOr N BepxHeN qactn Tena

MarHHTHaCnCTemaConpoTnBJeHnA

10ypOBHeH cOPOHTBNEHNA

Märkoe yodhoe cndehc pOJIkaMn cKoJIbXeHn

CKnAHaH KOHCTpyKUIN DnA 3KOHOMM MeCTa

• N3mepeHne pyHoro Hmnybca Ha pyHke COTdEnbHbIM DnCnneEM

KoMnBTope CmHnKaUneCneDyUOuNx NapaMeTPOB::BpEm, KOINHeCTBO rpe6koB, KOINHeCTBO rpe6koB/MnHyTy, CKOpocb n pacxoD kaIopm

CtabnBna KOHCTpyKua paMbI

MaKcImaJIbHbI BEC NOJIb3OBaTeJIa:120KT

T6apHTbIe pa3Mepbl: np6n. 180x52xB49cm

Pa3mepbB CIOXeHHom COCTOHN: np6n. 70 x 52 x B 125 cm Bec 23 Kr

CnB ynaKOBky, npoBepbTe No cnNcKy, BCE Nn DeTaHn Ha MeCTe. Ecnn Bce B nopAKe, To MOxHO HauHnHaTb C6OpKy. Ecnn KaKoHn6yDb arperaT He B nopAKe nn OTCyTCTByeT, o6paauaItecb K HAm:

HHTepHET-cepBn 3anaChbIe Yactn nopTaJa: www.christopeit-service.de

War 1: MoHTax nepeDneH OXXKn (33) Ha oCHOBHyIO pamy (1).

1. CHINMITE TpahCnopTHbI 3AMOK (A) c6a3oBOI pAMOI (1).
2. Пилхит epeню HOKKy (33) K nepeHIM OTBepTnM Ha OchOBHoi paMe (1) u npKpyTne c NOMOuIbO DByX 3aMKOBbIX 6oITOB M8x75 (30), nodknaIbIX wai6 (31) u konnaqKOBbIX raek (32).

Uar 2: MoHTaK cana3OK cndeHbR (18) Ha cndeHbe (13) Ha pamy cndeHnR (22).

1. BbIePHTe pe3HHOBBie cTOnOpbl (24)n 6oNTOB (45),n3 paMbI cndeHbY (22).
   2.ПpoJeHbTe paMy cnIeHbB (22)c npEbnapntelHo CMOHTnPoBaHHbIM CNIeHbEM B IpaBnHOM HApBaNHeHHupe3 caNa3Kn cnIeHbB (18) TaK, YTO6b4 pOJnka (KpenJIeHne CNIeHb) HaxoDnInCb CBepxHa BepxHei CTOpOHe 2 pOJnKa CHN3y Ha HNXHei CTOpOHe paMy cnIeHb (22).
   3 Nocne 3TOro KpEnKO npKpyTne pe3HOBbIe CTOnOpbl (24) Ha npDeYCMOTpeHHoe MeTo NOp paMoN cNdeHbR (22).
   4 CMOHpyTe cTalbHbIe yroJKn (44) kak noKa3aHo ha pncyHke Ha paMy cndeHbIy (22) c nOmoUbo 6oTTOB (45), YTo6bl npn CKlaIbIbAHm panbl cndeHbIy (22) 3Ta no3uINr fNkCnpOBaJIacb npn NOMOUIs 6blCTpOJeCTByIOUero 3aTbopa.

Uar 3: MoHTaX 3aDHeH OXXKn (29) Ha paMy cnDeHbY (22).

1. PpIIOXInTe 3aIHOIO HOKky (29) K COOTBETCTBYOuCeMy OTBepCTnIO Ha paMe CnIeHbA (22) n PpIKpyTITe ee c NOMoUbIO 60JIa M10x95 (25), NOkNaIHOH WAIb8 (8) n CaMOCTpaxyIOueiCraIKN (9) HAcToNbKO KpeINKO, YTO6bI 3aIHH HOKka (29) CKnaDbIbAlacb.
   2.ПиLOXKInTe O6IINBky HOxKn (28)Ha 3aIHOIO HOxKy (29)И KpeNko npIKpyTInTe ee c NOMOu6oTob (27)Ha 3aIHOIO HOxKy (29).
2. Bkpynte rpi6obuHbI 6oT (2) B BepxHee OTBepCTne Ha 3aHne HoxKKe (29) dHa cHKcaunn 3aHne HOxKn (29) B XOe TpeHnpOBKn.

War 4: MoHTax paMbI cnDEHbA (22) nФИKcaTopOB cTOnbl (11) Ha oc-HOBHyO pamy (1).

1.ПОДBEДNTe pamy cnIeHb8 (22) K COOTBeTCTByHOuIM OTBepCTnHM Ha OCHOBHOJ pame (1) n CoeINHITe Ka6eJIb DaTnKa36) c CoeINHITeHBHIM Ka6eJIem (46).
2.ПиLOXInTe pamy cnIeHb（22）K OTBepCTnAM B OCHOBHO pame(1) TaKIM 6pa3OM, YTO6bl OTBepCTnB B pame CnIeHb（22）N B OCHOBHO pame(1) COBnaJaIN, IN KpeNko npNKpyTIn- Te pamy cnIeHb（22）C nOmoUbIO 6oNTOB M10x100 (14), noKNaIbHbIX 8) INraek (9) K OCHOBHO pame(1). Ppi 3tOM 3aTARBaIte 6oNTbl (14) HAcToJIbKO KpeNko, YTO6bl OCHOBHa pama CKnAdbIbAlac. IocNe 3TORo HaJeHbTe NO ODHomy KOnNaYky (70) HA 6oNT (14) INraKy (9).
3ФИKcIpyTe pamy cUeHb（22）DnTpeHnpOBn nOpeiCTBOM BkpyuBaHnrgpOBuHoro 6oNTa（2）CnoKlaHnouWai60（35）NbICTpoJeCTByIOuMn 3aTBOp(15).
4. Kpenko npinkpytnte qnkcatopbl cTOnbl (11) c nmooub60toB M12x155 (12) nnoKnlaHbIx wai6 (10) B COOTBEcTByOuine no3uHn Ha oChOBHO pame (1).
5. 10ctahte KOMNBIOTep (6) n3 oBnBKn n BCTaBBte 6aTapeKn (TnA - 1,5V), npHmMa BO BHMaHHe NOJAPHOCTb. (BaTapeKn dIg KOMNBIOTepa He npunaraIOCTn. IoxaIyIcTa, KyNTe 6aTapeKn B mara3nHe). B HxKHe yactn KOMNbIO- Tepa NocepeDInHe HaxOHTCn appTeNp, C NMOUBo KOtporo MoXHO pa36JIOKnpOBaTB KOMNBIOTep n BbyHyTb erO n3 oBnBKn. OTBnHTnte Dncnne imnyIbcoB (79) n BCTaBBte 6aTapeKn (Tn AAA - 1,5V), np

HIMMa BO BHIMaHHe NOJIrpHOCTb. (BaTapeKn dIaDcNIIe IMNylbcOB He npUlaIaOTcA. Ioxaanycta, Kynnte 6atapeKn B Mara3uHe).

HdkaTop cepdeHoro pTMA BKNIOuaeTcA ABTOMaTueeCKN, KOrDa BbI npNKacaTeCcb K DaTnKam pyHoro MMnylbCa oBeIMN pykami. TaroBbi cTepxeHb MOxHO CKpyTtB yD06Hoe NOJoxKeHne 3axBaTa.

Uar 5: ΦyHKUnn cKlaHOrO mExaHn3Ma

1. TTo6bl TpeHaxep CLOXNTb TpeHaxep, BbIKpyTne rpi6oBNHbI 60NT (2), NOBEPHTe N BbITaUNTe 6bICTOJeCTBYIOUIN 3aTBOP, TTo6bl BEPTNKAJIbHO CLOXNTb pamy CnDEHbA. 3aΦNKcPnyTe 3Ty NO3uNIO NOpeCDTBOM 3aueKNBaHN 6bICTPODeIcTBYIOUero 3aTBopa (15).
   2.3aHIOHO HOKKy (29) MOXHO CLOXNTb NOCpeCTBOM BbIKpyuBaHn8 b6IcToeJeCTByIOe 3aTBopa (2).

PnO TkpbTmBpeMeHHbIX paMOK Ha HEM, YTO COeHHTeHbHbI KaebJb DaTHKa He 3aXaT

Uar 6: KoHTpOJIb

1. PpOBepnB BCE coeHHeHn Ha npabNtBHOCTb c6OpKn n npOBecTN pOBepyfynKunOHaHbHOCTn. PpN 3OM MOHTaK CHTaETCAKOHHeHbIM.
2. EcnBce B npAke, npoBecTu npo6Hyu TpeHnpOBky npn MaEnbKO Harpy3Ke, INHUNDyalaHo HAcTpOHTpeHaXep.

3ameyahne:

Ioxaanycta, coxpaHnTe Ha6Op HNCTpyMeHTOB nIPOcJeDyUOxN B03MOXhBIX pEmoTHOB INHCTpyKuHNO NO MOHTaKy dNBAOMOXhBIX 3aKa3OB 3aNaChbIX YacTei. HeCMOTpHa TtateBbHn KOHTpOB KaYeCTBa, TO B03MOXHO, cTO BpeKHe Cnyau NcTupaHn PbInn OT DnBXKUHXCg YAcTei NaDeHn NIN BO3MOXHO, Cma3ka KanaeT. IIN TORO, YTO6bl N36EkaTb 3TORo Bam NpBpeXdHn BO3HnKaIOT KOBep NII NOLMBI peKomeHdyem Bbl NOnyaeTe yCTpoNCTBO nepeH hauJOM oByeHn Ha 6a3e (Hanpimep. B. POnIoTHo, MaT, 6ymara n T.D.) oBeCneuBaOT.

Onucahne KomnbioTepa nla

BxOaHm B KOMnEKT O6OpyOBaHm KOMnBtep O6eCneHT Bam MaKcMaJIbHbI KOMΦoPT BO BpEm TpeHnpOBKn. JIO60 BaXhBn DnT TpeHnpOBuHOrO npoueca NOKa3aTeNb OTPxaetc H daucnlee.

C HaHApOM TpeHnpOBKn Ha DnCnIee BbICBeyNBAOTc CneDyUOuIe NOKa3aTeJIH: Heo6XoDMIOE BpEm, KOINueCTBO rpe6KOB, npMepHBi paXoD kAnOpN, KONlYECTBO IPE5KOB/MnHyTax N o6UeE KOINueCTBO rpe6KOB. OTCeT BceX 3NaHeH NauHnaETc C 0 NO B03pactAOUeN. KOMNbIeTp BKNHOaETc PPOCTbIM HaxaTMEM KNABHm INN pOCTo C hAHaLOM TpeHnpOBKn. KOMNbIeTp HauHnaET OTCeT BCeX NOKa3aH N OTO6paxKeHNe IN HA DnCnIee. 4TObI OCTaHOBNTb KOMNbIeTp, Heo6XoDNMO npocTo 3abePunb TpeHnpOBKy. KOMNbIeTp nepeKauaet BCE N3MepeHn IN pIKCNpyet KOHeHbte pe3ynbTaBI. Camble nocLeDnHpe3yNbTaBI fHykMn BpEm, KaOpIn, IN pRn BO3o6HOBNeHN TpeHnpOBKn Bbl MoKete NaHTx NOKa3aTeJIe.

KOMnbOpTeP aBOMaTnueeckn OTKJIIOUaEcTc npImepHoe uepe3 4 MNHyTbI nocne OKOHuaHn TpeHnpOBKn. Bce DoCTnHytbe Ido 3TORo noka3aTeNn 3aHOCArTa B NaMaTb N MOrTy NCNoJb3ObaTbcra PnP BO3o6HOBNeHN TpeHnpOBKn. MoXHo pOnDoJkaTb DaJIbHeuSyTO TpeHnpOBky NcXOJaN 3TNX noka3aTeJeN nn yCtaHOBntb BCE cyHKmHa HONc NOMouBko KHonKnL

NHANKAUN:

1.ФУнкцИ „ZEIT/BPЕМ“:

Poka3bBaet 4aKtUeCKn 3aTpaueHHoe BpeMnB MmHyTax n CeKyHdax. PpOn3BODNTCR 3aNcB n pAMrTB NocneDHNx pe3yIbTaTOB B 3ToN cyHKuMn.

2.Функц，在RUDERSCHLAEGE/KOLINYECTBO「PPEKOB"

Ioka3bIbaeTc KOJIHueCTBO rpe6KOB, KOTOpBIE CHTbIaIOTc Cana3kAMN CKoJIbXeHn. Ipon3BOdNTc 3aINCb B nAmrTB NocJeHNx pe3yIbTaTOB B 3ToI dyHKnn.

3.ФункцЯ ,SCHLAEGEMINUTE (KOJIМYECTBO TPEKOB/MNHytax):

Toka3bBaetc KOINHeCTBO CdeNaHHbIX rpe6KOB B MmHyT3y.

4.Функцн..KALORIEN/KAJIOPIN“：

Yka3bBaetcpaKHeckoe KOJIHecTBo n3pacXoDobAHbIX KaIopm (Kcal). PpOIN3BOIDTCaIMCb B NAMrTB NocJeDHNPEzylTaTOB B 3TOI cyHKm.

5.ФункцЯ „SCHLAEGE/TOTAL 06uee konHueCTBO rpe6koB"

HINKauin CymMbI KOINueCTBa rpe6koB B XOe BCex TpeHnpOBok. DaHhie aHHyInpyOTcTolbKO pni CMeHe 6aTaapeek.

KnaBnua:

KopotkM ODHOKpaThbIM HaxaTne MKNabuMN MOXHO NEPEXOINTb OT ONDH cyHKmN KdpYrTo, To eCTb BbIbnpaTB COOTBETCTBYOUYo cyHKnIO. KaXdo3HaueHHe BbcBeyHbAeTcB CCOBTBeTCTByOUsE OKoUke.

IocpeCTBOM dInTeIbHoro HaxaTnHa 3Ty KnaBnUy (3cekyHdbI) npOn3BODNTcAHHyNtua BCEx DOCTIRHyTBIX daHHbIX, NCKIOHAn DaHHbIe HINDAKauu "O6uee KOJNUeCTBO rpe6KOB".

Pulse / JEBbI ducJIeI:

HnIkaaHa cactoB6eHna cepua (npn KOnTaKe pyk CceHcopamn3Mepntennybca) Nmnybcnbl dncnnne coepxnt 6atapen (2x Micro «AAA»).Kopnyc moXHO OTKpbITb,OTBnHTNB,HTO6bl 3ameHnTb aKKymynatop

Hnctpykunno 3Kcnnyataunn TpeHnpOBKe

YnpaxxHne1

a) PpIMNTe INCXoDHeO NOIOXeHHe: BbITAHyTb HOrn, COMKHyTb KOJIeHN, TyIobNtse BblpAMTb.
b)HarHnTEcB Bnepei, He crnbKaJKeHN, Bo3bMnTEcB 3a npuyHn nNotAHnTe Ha3aD IO nonHoro BbInpAmNeHr TynOBu.

PpIMnTe BO BHMaHHe: pyKoRTKn (pbIaHr) rpe6HorO TpeHaxKepe HEOxOJmMo TAnyTb pyKaMn (He TyNoBnUeM) Do NIOXKeHn, npN KOTOpOM pKu KaCaoTcR TyNoBnua.

c) Ppmbedte pykortn (pbHarn) B nCxOdHoe noloxeHne.
d) Pocne He6oBbwo npay3b npoDOnJaTe BblOpHHeNe ynpaKHeHn.

YnpaxkHeHne 2

a) PpMMTe NcXoHHe NOIIOKeHHe: BbIPPMrMThcNHy, cNDeHHe pNDbHHTb BnpeDdo ynpa, KOnErn corHyTb.
b) OTTOJKNHYtcb HOrAMN, KOJIeHN COMKHyTbI, N OJHOBpeMeHNO NOTAHyTb 3a pyKortKn Ha ce6ra.
c)PykoTkn (pbyaru) rpe6Horo Tpehaxepa Heo6xoJIMO TaHyTb DO BbInpAMJIeHN HOr n Do NnOJOKeHN, npN KOTOpom pyKn KacaIOTc TyIOBUNa.
d) Paccna6bTe pyKn HOrn H BepHntecb B nCxOndHoe nNoJxHe. IpoDolkaTe BblOnHrTa ynpaxKeHne.

0b6yehnBMM (NyaYCTPOINCTBAHNONb3OBATEEN)

BecnnaTbnoBepxHocTb BMM (PiouaDbObyeHneN30hBi 63oNaChocTn(BpaauoUmeC86cm))

Ynctka, TexHueckoe 6cbnyKbAHne XpaHeHne TpeHaXepa

1. YucTeKa

IINCTKIN CNOB3yIe NCTUO BIAxHyo caIpeTky. BHIMAHNE: HIKORda He IcNOLb3yIe DnA NCTKIN 6eH3nH, pa36abNTenblnn dpyrne arpeccNBhIe YNCTaIe CpeIcTBa, KOtOpbIE MOrytNOBpeDnTB NOBepxHocTb. TpeHaxEp PpeHa3HaueH ToIbKO IaIADOMaSHero INCNOb30BaHnB N OMeuEHH. PpeDOxpaHnTe TpeHaxKe pOcbIOCTNI bIIIN.

2. XpaHeHne TpeHaXkepa

PnHe HcNoIb3OBAHm TpeHaXepa 60JIbwe 4 HeDenb, Heo6xOIMo OTKIOHTb erO OT cETn. IpeBepHnte paMky cnIeHbJ.

IocTabbTe TpeHaxep B cyxoe nomeueHne n pacnbInte HEmHoro Macna a TaKxe Ha pe3b6y BnHTa pyJn 3aTbopa. HakpoTe TpeHaxep, YTO6bI 3auNTtB erO OT coJIHeHbIX JyueN n PbINn 3TNM npedOBpaTb NImeHne OKpackn

3. TexHnueckoe 06cnyKnBaHne

Mby peKOMeHdyem noCne KaXbIx 50 yacob noJb3ObaHn npo-BepaTb 6oNTOBle coEunHeHn n noCne KaXbIX 100 yacob noJb3ObaHn Cma3bIBaTb, pe3b6y BnHTa pyn n 3aTBopa Maclom n3pacblnten

IcnpabnneHHeNoJadok:

Ecn npo6nema He moKeT 6bIb peWeHa C NOMOsbH NIXeCTOuXyKa3aHn, NoKaanyIcTa, OpaTInTeCb B cHTp, rDe Bbl Kynnn TpeHakep.

UnpaXHeHnIpa3MHKnpepeTpneHnpOBKo

HaHTe pa3MHky C xOdb6bHa MeCTe B TeueHne 3 MInHyT. Nocne 3TOr0 BbINONHte CnedyUoNge ynpaxKHeHn, KOtOpBte NOMOT Bam ONTImaJIbHO NOIroTOBNTcR K TpeHnpOBKe. Bo BpEMBaINONHeHn ynpaxKHeHn Bbl He DoJnxHbI NCbITbIBaTB 60lb. BbINONHraTe ynpaxKHeHne DO NORBHeHn TRHyUeTo 4yBCTBa B MbISe.

BcTaHbTe poBHO n 3aBeDnTe OdHy pyKy 3a rONoBy. BToPyIO pyKy IonoKnTe cbepx,Bo3bMnTEcb 3a loKoTb N NotAHnTe Do OuSyueHn paTaeKeHHn TprUeNca.OctaHbTecb B 3OM NoJoxKeHHn Ha 20 cekyHn, NOBTopnTe npYroj pykOH.

HaKIoHNTecb BnepeI He CnBaa HOR NONbTaIaTecb DocTaB NaIbCaAMpyk Do nona. BbInOnHnTe ynpaxHHHe 2 p3a no 20 CEkyHd.

CádbTe Ha non N BbITAHITE Ody Hory. HAKLOHNTecBnpei nnpo6yute doCTaTb CTynHO. BInOJHnTe ynpaxKHeHne 2 pa3a no 20 cekyHd.

BNoIoxeHn Wipokoro BbInada OobnpTeCb pykamB BOI NOTAHHTeMbUcbl Hor. Cpe3 20 cekyHn NOMeHnTe Hory.

Pocne pa3MNHNIO Tnptncnte HOrAMN npyKaMn, 706bl paccna6nbMbIu. He npeKpaauTe TpeHnpOBky BHe3aHNO. Chaana yMeHBUNTE TeMn TpeHnpOBKn, 706bl nybc onyctnncr do obbHoro noka3aTeJr (Cool down). Mbl peKomeHdyem B KOHc TepeHnpOBKn CHOBA BInOnHHTb KOMJIeKC ynpaxHexn dna pa3MNHN.

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