Instrukcja obsługi LifeGear Mercury - 2 in 1 Elliptical Trainer 93576

LifeGear Rower treningowy Mercury - 2 in 1 Elliptical Trainer 93576

Przeczytaj poniżej 📖 instrukcję obsługi w języku polskim dla LifeGear Mercury - 2 in 1 Elliptical Trainer 93576 (22 stron) w kategorii Rower treningowy. Ta instrukcja była pomocna dla 12 osób i została oceniona przez 2 użytkowników na średnio 4.5 gwiazdek

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MERCURY, TWO IN ONE

ELLIPTICAL TRAINER

ITEM NO: 93576

OWNER’S MANUAL

IMPORTANT: Read all instructions carefully before using this product. Retain this

owner’s manual for future reference.

The specifications of this product may vary from this photo, subject to change without notice.

2012, Sept.

TABLE OF CONTENTS

WARRANTY ------------------------------------------------------------------------------- 2

IMPORTANT SAFETY INSTRUCTIONS ------------------------------------------- 3

PARTS LIST ------------------------------------------------------------------------------- 4

HARDWARE PACKING LIST --------------------------------------------------------- 6

TOOLS -------------------------------------------------------------------------------------- 7

OVERVIEW DRAWING ----------------------------------------------------------------- 8

ASSEMBLY INSTRUCTIONS --------------------------------------------------------- 9

OPERATING THE COMPUTER ------------------------------------------------------ 17

ADJUSTMENTS -------------------------------------------------------------------------- 18

MAINTENANCE -------------------------------------------------------------------------- 19

TROUBLESHOOTING ------------------------------------------------------------------ 19

WARM UP AND COOL DOWN ROUTINE ----------------------------------------- 20

ONE YEAR LIMITED WARRANTY

LifeGear Inc. warrants to the original purchaser that this product is free from defects in

material and workmanship when used for the purpose intended, under the conditions that it

has been installed and operated in accordance with LifeGear's Owner's Manual. LifeGear's

obligation under this warranty is limited to replacing or repairing free of charge, any parts

which may prove to be defective under normal home use. This warranty does not include

any damage caused by improper operation, misuse or commercial application.

From the date of purchase, the frame is warranted to be free from defects for 1 (one) year.

This warranty is offered only to the original owner and is not transferable. Proof of

purchase is required.

When ordering replacement parts please have the following information ready:

1. Owner's Manual

2. Model Number

3. Description of Parts

4. Part Number

5. Date of Purchase

IMPORTANT SAFETY INSTRUCTIONS

Basic precautions should always be followed, including the following important

safety instructions when using this equipment: Read all instructions before using this

equipment.

1. Read all instructions and follow it carefully before using this equipment. Make sure the

equipment is properly assembled and tightened before use.

2. Before exercise, in order to avoid injuring the muscle, warm-up exercise is necessary.

Refer to the Warm Up and Cool Down Routine pages. After exercise, relaxation of the

body is suggested for cool-down.

3. Please make sure all parts are not damaged and fixed well before use. This

equipment should be placed on a flat surface when using. Using a mat or other

covering material on the ground is recommended.

4. Please wear proper clothes and shoes when using this equipment; do not wear clothes

that might catch any part of the equipment.

5. Do not attempt any maintenance or adjustments other than those described in this

manual. Should any problems arise, discontinue use and consult your local dealer.

6. Be careful when step on or leave the pedal always hold the handlebars first. Make the

pedal at your side at the lowest position, step on the pedal, and stride over the main

frame then step on the other pedal. When using, please hold the handlebar by hands,

make the pedals running smoothly by push or pull handlebars, then run the equipment

regularly by cooperation of hands and feet. After exercise, please also make one

pedal at the lowest position and leave your foot on the higher pedal first and then

another.

7. Do not use the equipment outdoors.

8. This equipment is for household use only.

9. Only one person at a time should use this equipment.

10. If you feel any chest pains, nausea, dizziness, or short of breath, you should stop

exercising immediately and consult your physician before continuing.

11. Care should be taken in mounting or dismounting the equipment.

12. Do not allow children to use or play on the equipment. Keep children and pets away

from the equipment while in use. This machine is designed for adults use only. The

minimum free space required for safe operation is not less than two meters.

13. The maximum weight capacity for this product is 110 kgs.

WARNING: Before beginning any exercise program consult your physician.

This is especially important for the persons who are over 35 years old or who have

pre-existing health problems. Read all instructions before using any fitness

equipment.

CAUTION: Read all instructions carefully before operating this product.

Retain this Owner’s Manual for future reference.

PARTS LIST

No. Description Qty No. Description Qty

001 Main Frame 1 027 Nylon Nut M6 8

002L Left Foot Bar 1 028 Washer Ø6 6

002R Right Foot Bar 1 029 Hexagon Head Bolt M6x40 6

003L Left Handrail Arm 1 030 Tension Cable L=1200 1

003R Right Handrail Arm 1 031 Bolt Cap S13 2

004L Left Handrail Ø32x1.5 1 032 Screw ST4.2x25 4

004R Right Handrail Ø32x1.5 1 033L Foot Bar Cover-A 2

005 Front Post 1 033R Foot Bar Cover-B 2

006 Handlebar Ø28.6x1.5 1 034 Big Washer Ø8 2

007 Bolt M8x10 1 035 Bolt Ø15.8x62.5 2

008 Screw ST4.2x15 1 036 Left Foot Pedal 395x150x65 1

009 Cover Cap Ø50xØ26x10 2 037 Right Foot Pedal 395x150x65 1

010 Front Stabilizer 1 038 Front Stabilizer End Cap Ø50 2

011 Rear Stabilizer Ø50x1.5x480 1 039 Hexagon Head Bolt M6x48 2

012 Carriage Bolt M10x57 4 040 Transport Wheel Ø23xØ6x32 2

013 Rear Stabilizer End Cap Ø50 2 041 Bolt M8x15 6

014 Big Curve Washer Ø10 4 042 Curve Washer Ø20xØ8 6

015 Cap Nut M10 4 043 Hexagon Head Bolt M10x18 2

016L Bolt for left U Shape Bracket 1 044 Spring Washer Ø18xØ10.5x3 2

016R Bolt for right U Shape Bracket 1 045 Washer Ø28x5 2

017L Left Nylon Nut 1/2” 1 046 Powder Metal Bushing

Ø33xØ29xØ16x14x4 4

017R Right Nylon Nut 1/2” 1 047 Bolt M6x35 4

018 Wave Washer Ø28xØ17x0.3 2 048 Curve Washer Ø6 4

019 Powder Metal Bushing

Ø24.8xØ16x14 8 049 Bolt Cap S16 2

020 Spring Washer Ø20 2 050 Cap Nut M6 4

021 Bearing 6000Z 2 051 Plastic Bushing Ø32xØ16x5xØ50 2

022 Washer 7/8" 1 052A Left Handrail Arm Cover-A 1

023 U Shape Bracket 2 052B Left Handrail Arm Cover-B 1

024 Nylon Nut M8 5 053A Right Handrail Arm Cover-A 1

025 Washer Ø16xØ8x1.5 7 053B Right Handrail Arm Cover-B 1

026 Hexagon Head Bolt M8x50 2 054 Tension Control Knob 1

PARTS LIST

No. Description Qty No. Description Qty

055 Screw ST2.9x12 8 078 Belt Pulley with Crank 6.5” 1

056 Computer (JVT-29140) 1 079 Screw ST4.2x20 8

057 Bolt M5x12 4 080 M10x1 Nut for Flywheel 2

058 Hand Pulse Sensor with Wire 2 081 Flywheel Ø230x40x32 1

059 Handrail Foam Grip

Ø31xØ37x480 2 082 Belt PJ380 J6 1

060 Handlebar Foam Grip

Ø21xØ27x360 2 083 Idler Arm 1

061 Handrail End Cap Ø32x1.5 2 084 Bolt M8x20 2

062 Handlebar End Cap Ø28.6x1.5 2 085 Eyebolt M6x36 2

063 Phillips Self Tapping Screw

ST4.2x20 2 086 Tension Bracket 2

064 Curve Washer Ø20xØ5.2 1 087 Spring Washer Ø6 2

065 Bolt M5x45 1 088 Nut M6 2

066 Powder Metal Bushing

Ø18xØ8x10 4 089 Bolt M8x25 1

067 Extension Sensor Wire L=1100 1 090 Bolt M6x10 1

068 Sensor with Wire L=1400 1 091 Seat Cushion 1

069 Washer Ø20xØ6xδ1.5 1 092 Seat Post Bushing 1

070 Left Cover 1 093 Seat Post Cover 1

071 Right Cover 1 094 Seat Post Knob M16 1

072 Bearing Cup 2 095 Seat Adjustment Knob M8 1

073 Bearing 2 096 Seat Post 60x20x1.8t 1

074 Bearing Nut I 15/16” 1 097 Seat Sliding Tube End Cap

38x38x1.5 2

075 Bearing Nut II 7/8” 1 098 Seat Sliding Tube 38x38x1.5t 1

076 Washer Ø34.5xØ23x2.5 1 099 Washer Ø30xØ10xδ2.5 2

077 Hexagon Nut 7/8” 1 100 Spring Washer Ø8 4

HARDWARE PACKING LIST

(12) Carriage Bolt

M10x57

4 PCS

(14) Big Curve Washer Ø10

4 PCS

(15) Cap Nut M10

4 PCS

(16L) Bolt for left U

Shape Bracket

1 PC

(16R) Bolt for right U

Shape Bracket

1 PC

(17L) Left Nylon Nut 1/2”

1 PC

(17R) Right Nylon Nut 1/2”

1 PC

(18) Wave Washer

Ø28xØ17x0.3

2 PCS

(20) Spring Washer Ø20

2 PCS

(27) Nylon Nut M6

6 PCS

(28) Washer Ø6

6 PCS

(29) Hexagon Head Bolt

M6x40

6 PCS

(31) Bolt Cap S13

2 PCS

(79) Screw ST4.2x20

4 PCS

(47) Bolt M6x35

4 PCS

(48) Curve Washer Ø6

4 PCS

(49) Bolt Cap S16

2 PCS

(50) Cap Nut M6

4 PCS

(55) Screw ST2.9x12

8 PCS

TOOLS

Allen Wrench 5mm

1 PC

Allen Wrench 8mm

1 PC

Multi Hex Tool

1 PC

Multi Hex Tool with Phillips Screwdriver

S8, S13, S14, S15

1 PC

OVERVIEW DRAWING

60 63

87 86

33R

33L

17R

16R

19 20 17L

16L

33R

33L

53B

53A

52A

52B

90 69

100

97 25

ASSEMBLY INSTRUCTIONS

1. Front and Rear Stabilizers Installation

Position the Front Stabilizer (10) in front of Main Frame (1) and align bolt holes.

Attach the Front Stabilizer (10) onto the front curve of the Main Frame (1) with two M10x57

Carriage Bolts (12), two Ø10 Big Curve Washers (14), and two M10 Cap Nuts (15).

Tighten cap nuts with the Multi Hex Tool provided.

Position the Rear Stabilizer (11) behind the Main Frame (1) and align bolt holes.

Attach the Rear Stabilizer (11) onto the rear curve of the Main Frame (1) with two M10x57

Carriage Bolts (12), two Ø10 Big Curve Washers (14), and two M10 Cap Nuts (15).

Tighten cap nuts with the Multi Hex Tool provided.

Hardware:

(12) Carriage Bolt

M10x57

4 PCS

(14) Big Curve Washer Ø10

4 PCS

(15) Cap Nut M10

4 PCS

Tool:

Multi Hex Tool

2. Front Post Installation

Remove four M8x15 Bolts (41), four Ø8 Spring Washers (100), and four Ø20xØ8 Curve

Washers (42) from the Main Frame (1). Remove bolts with the 5mm Allen Wrench

provided.

Put the cable end of resistance cable of Tension Control Knob (54) into the spring hook of

Tension Cable (30), see Figure A. Pull the resistance cable of Tension Control Knob (54)

up and force it into the gap of metal bracket of Tension Cable (30), see Figure B.

Connect the Sensor Wire (68) from the Main Frame (1) to the Extension Sensor Wire (67)

from the Front Post (5).

Insert the Front Post (5) onto the tube of the Main Frame (1) and secure with four M8x15

Bolts (41), four Ø8 Spring Washers (100), and four Ø20xØ8 Curve Washers (42) that were

removed. Tighten bolts with the 5mm Allen Wrench provided.

Tool:

Allen Wrench 5mm

41 100

100

3. Left/Right Handrail Arms, Left/Right Foot Bars, Left/Right Foot Pedals, and Foot

Bar Covers-A/B Installation

Remove two M10x18 Hexagon Head Bolts (43), two Ø18xØ10.5x3 Spring Washers (44),

two Ø30xØ10xδ2.5 Washers (99), and two Ø28x5 Washers (45) from the left and right

horizontal axes of the Front Post (5). Remove bolts with the Multi Hex Tool provided.

Attach the Left Handrail Arm (3L) onto the left horizontal axis of the Front Post (5) with one

M10x18 Hexagon Head Bolt (43), one Ø18xØ10.5x3 Spring Washer (44), one

Ø30xØ10xδ2.5 Washer (99), and one Ø28x5 Washer (45) that were removed. Tighten

bolts with the Multi Hex Tool provided. Install a S16 Bolt Cap (49) onto the M10x18

Hexagon Head Bolt (43).

Multi Hex Tool

Allen Wrench 8mm

Multi Hex Tool with Phillips Screwdriver

S8, S13, S14, S15

IMPORTANT:

Please make sure the 1/2” Left Nylon Nut

(17L) matches up with the Bolt for left U

Shape Bracket (16L) and the1/2” Right

Nylon Nut (17R) matches up with the Bolt

for right U Shape Bracket (16R).

If reversed the Nylon Nuts may become

damaged.

33L

33R

16L 18

20 17L

43 44

Tool:

Attach the left U Shape Bracket (23) to the left Crank (78) with one Bolt for left U Shape

Bracket (16L), one Ø28xØ17x0.3 Wave Washer (18), one Ø20 Spring Washer (20), and one

1/2” Left Nylon Nut (17L). Tighten bolt and nylon nut with the 8mm Allen Wrench and Multi

Hex Tool provided. Install a S13 Bolt Cap (31) onto the M8x50 Hexagon Head Bolt (26).

NOTE: Bolt for left U Shape Bracket (16L) and Bolt for right U Shape Bracket (16R) are

marked “R” for Right and “L” for Left.

Attach the Left Foot Pedal (36) onto the Left Foot Bar (2L) with three M6 Nylon Nuts (27),

three Ø6 Washers (28), and three M6x40 Hexagon Head Bolts (29). Tighten nylon nuts

with the Multi Hex Tool with Phillips Screwdriver provided.

Attach the Foot Bar Covers-A/B (33L, 33R) onto the Left Foot Bar (2L) with two ST4.2x20

Screws (79). Tighten screws with the Multi Hex Tool with Phillips Screwdriver provided.

Repeat above step to attach the Right Handrail Arm (3R) onto the right horizontal axis of the

Front Post (5) and right U Shape Bracket (23) to the right Crank (78).

Hardware:

(16L) Bolt for left U

Shape Bracket

1 PC

(16R) Bolt for right U

Shape Bracket

1 PC

(17L) Left Nylon Nut 1/2”

1 PC

(17R) Right Nylon Nut 1/2”

1 PC

(18) Wave Washer

Ø28xØ17x0.3

2 PCS

(20) Spring Washer Ø20

2 PCS

(31) Bolt Cap S13

2 PCS

(49) Bolt Cap S16

2 PCS

(27) Nylon Nut M6

6 PCS

(28) Washer Ø6

6 PCS

(29) Hexagon Head Bolt

M6x40

6 PCS

(79) Screw ST4.2x20

4 PCS

4. Left and Right Handrails Installation

Attach the Left/Right Handrails (4L, 4R) onto the Left/Right Handrail Arms (3L, 3R) with four

M6x35 Bolts (47), four Ø6 Curve Washers (48), and four M6 Cap Nuts (50). Tighten cap

nuts with the Multi Hex Tool with Phillips Screwdriver provided.

Hardware:

(47) Bolt M6x35

4 PCS

(48) Curve Washer Ø6

4 PCS

(50) Cap Nut M6

4 PCS

Multi Hex Tool with Phillips Screwdriver

S8, S13, S14, S15

Tool:

5. Left and Right Handrail Arm Covers-A and B Installation

Attach the Left Handrail Arm Cover-A (52A) and Left Handrail Arm Cover-B (52B) onto the

Left Handrail Arm (3L) with four ST2.9x12 Screws (55). Tighten screws with the Multi Hex

Tool with Phillips Screwdriver provided.

Attach the Right Handrail Arm Cover-A (53A) and Right Handrail Arm Cover-B (53B) onto

The Right Handrail Arm (3R) with four ST2.9x12 Screws (55). Tighten screws with the Multi

Hex Tool with Phillips Screwdriver provided.

Hardware:

(55) Screw ST2.9x12

8 PCS

Multi Hex Tool with Phillips Screwdriver

S8, S13, S14, S15

Tool:

53A

52B

52A

53B

6. Handlebar and Computer Installation

Remove four M5x12 Bolts (57) from the back of the Computer (56). Remove bolts with the

Multi Hex Tool with Phillips Screwdriver provided.

Remove two M8x15 Bolts (41) and two Ø20xØ8 Curve Washers (42) from the Front Post (5).

Remove bolts with the 5mm Allen Wrench provided.

Insert the Hand Pulse Sensor Wires (58) from the Handlebar (6) into the hole on the Front

Post (5) and then pull them out from the top end of the Front Post (5).

Attach the Handlebar (6) onto the Front Post (5) with two M8x15 Bolts (41) and two Ø20xØ8

Curve Washers (42) that were removed. Tighten bolts with the 5mm Allen Wrench

provided.

Connect the Extension Sensor Wire (67) and Hand Pulse Sensor Wires (58) to the wires that

come from the Computer (56) and then attach the Computer (56) onto the top end of the

Front Post (5) with four M5x12 Bolts (57) that were removed. Tighten bolts with the Multi

Hex Tool with Phillips Screwdriver provided.

Multi Hex Tool with

Phillips Screwdriver

S8, S13, S14, S15

Tool:

Allen Wrench 5mm

7. Seat Post, Seat Post Cover, Seat Cushion, and Seat Sliding Tube Installation

Slide the Seat Post Cover (93) onto the tube of the Main Frame (1).

Insert the Seat Post (96) into the Seat Post Bushing (92) on the tube of the Main Frame (1)

and then attach the M16 Seat Post Knob (94) onto the tube of the Main Frame (1) by turning

it in a clockwise direction to lock the Seat Post (96) in the suitable position.

Remove three M8 Nylon Nuts (24) and three Ø16xØ8x1.5 Washers (25) and from underside

of the Seat Cushion (91). Remove nylon nuts with the Multi Hex Tool with Phillips

Screwdriver provided. Guide bolts on underside of the Seat Cushion (91) through holes on

top of the Seat Sliding Tube (98), attach with three removed M8 Nylon Nuts (24) and

Ø16xØ8x1.5 Washers (25). Tighten nylon nuts with the Multi Hex Tool with Phillips

Screwdriver provided.

Remove one Ø16xØ8x1.5 Washer (25) and one M8 Seat Adjustment Knob (95) from

underside of the Seat Sliding Tube (98). Guide bolt on underside of the Seat Sliding Tube

(98) through hole on top of the Seat Post (96), attach with one removed Ø16xØ8x1.5

Washers (25) and one M8 Seat Adjustment Knob (95).

Multi Hex Tool with Phillips Screwdriver

S8, S13, S14, S15

Tool:

OPERATING THE COMPUTER

SPECIFICATIONS:

TIME --------------------------------------------------- 0:00-99:59 MIN: SEC

SPEED ------------------------------------------------ 0.0-999.9 KM/H

DIST (DISTANCE) ---------------------------------- 0.00-99.99 KM

CAL (CALORIES) ----------------------------------- 0.0-999.9 KCAL

ODO (ODOMETER) -------------------------------- 0.0-999.9 KM

PULSE ------------------------------------------------ 40-240 BEATS/MIN

USING YOUR COMPUTER

The computer can be activated by pressing the button or by pedaling. If you leave the

equipment for 4 minutes, the power will turn off automatically.

BUTTON FUNCTIONS:

Press the MODE button to select each function of the computer.

Press and hold the MODE button for 3 seconds to reset all data values to zero except the

ODOMETER data values.

COMPUTER FUNTIONS:

SCAN: Automatically scans each function in sequence with change every 6 seconds.

NOTE: If you do not want to use the SCAN function, press the MODE button to select one of

the other functions.

TIME: Displays your elapsed workout time in minutes and seconds.

SPEED: Displays the current training speed.

DIST (DISTANCE): Displays the cumulative distance traveled during workout.

CAL (CALORIES): Displays approximate amount of calories burned during workout.

(This data is a rough guide for comparison of different exercise sessions and should not be

used in medical treatment).

ODO (ODOMETER): Displays the total accumulative distance traveled. The ODOMETER

data values can not be clear to zero by pressing and holding the MODE button for 3 seconds.

If you take out the batteries from the computer, the ODOMETER data values will clear to

zero.

PULSE: Displays your current heart rate figures after you grip the handlebar pulse sensors

with both your hands during exercise. To ensure the pulse readout is more precise, please

always hold on to the handlebar pulse sensors with two hands instead of just with one hand

only when you try to test your heart rate figures.

HOW TO INSTALL THE BATTERIES:

1. Remove the battery cover on the back of the computer.

2. Place two "SIZE-AA" batteries into the battery housing.

3. Insure batteries are correctly positioned and battery springs are proper contact with

batteries.

4. Re-install the battery cover.

5. If the display is illegible or only partial segment appear, remove batteries and wait 15

seconds before reinstalling.

ADJUSTMENTS

Adjusting the Tension Control Knob

To increase the load, turn the tension control knob in a

clockwise direction.

To decrease the load, turn the tension control knob in a

counterclockwise direction.

Adjusting the Rear Stabilizer End Cap

Turn the rear stabilizer end cap on the rear stabilizer as

needed to level the elliptical trainer.

Adjusting the Seat Height

Turn the seat post knob in a counterclockwise direction until

it can be pulled out. Pull out the seat post knob and then

slide the seat post up or down direction to the suitable

position. Lock the seat post in place by releasing the seat

post knob and sliding the seat post up or down slightly until

the seat post knob "pops" down into the locked position.

For added safety, tighten the seat post knob in a clockwise

direction.

NOTE: When adjusting the height of seat post, make

sure the seat post bushing does not exceed the mark

line on the seat post.

Adjusting the Seat Forward or Back

Turn the seat adjustment knob to loosen the seat sliding

tube. Slide the seat sliding tube forward or back to desired

position and turn seat adjustment knob to tighten.

Note: Continue to turn seat adjustment knob until seat

sliding tube is secure before exercising.

Tension Control Knob

Rear Stabilizer End Cap

Seat Post Knob

Seat Adjustment Knob

MAINTENANCE

Cleaning

The elliptical trainer can be cleaned with a soft cloth and mild detergent. Do not use

abrasives or solvents on plastic parts. Please wipe your perspiration off the elliptical trainer

after each use. Be careful not get excessive moisture on the computer display panel as this

might cause an electrical hazard or electronics to fail.

Please keep the elliptical trainer, specially, the computer console, out of direct sunlight to

prevent screen damage.

Please inspect all assembly bolts and pedals on the machine for proper tightness every

week.

Storage

Store the elliptical trainer in a clean and dry environment away from children.

TROUBLESHOOTING

PROBLEM SOLUTION

The elliptical trainer wobbles when in use. Turn the rear stabilizer end cap on the rear

stabilizer as needed to level the elliptical

trainer.

There is no display on the computer

console.

1. Remove the computer console and verify

the wires that come from the computer

console are properly connected to the

wires that come from the front post.

2. Check if the batteries are correctly

positioned and battery springs are in

proper contact with batteries.

3. The batteries in the computer console may

be dead. Change to new batteries.

There is no heart rate reading or heart rate

reading or is erratic / inconsistent.

1. Make sure that the wire connections for

the hand pulse sensors are secure.

2. To ensure the pulse readout is more

precise, please always hold on to the

handlebar grip sensors with two hands

instead of just with one hand only when

you try to test your heart rate figures.

3. Gripping the hand pulse sensors too tight.

Try to maintain moderate pressure while

holding onto the hand pulse sensors.

The elliptical trainer makes a squeaking

noise when in use.

The bolts may be loose on the elliptical trainer,

please inspect the bolts and tighten the loose

bolts.

WARM UP AND COOL DOWN ROUTINE

The WARM-UP is an important part of any workout. The purpose of warming up is to

prepare your body for exercise and to minimize injuries. Warm up for two to five minutes

before aerobic exercising. It should begin every session to prepare your body for more

strenuous exercise by heating up and stretching your muscles, increasing your circulation

and pulse rate, and delivering more oxygen to your muscles.

COOL DOWN at the end of your workout, repeat these exercises to reduce soreness in tired

muscles. The purpose of cooling down is to return the body to its resting state at the end of

each exercise session. A proper cool-down slowly lowers your heart rate and allows blood

to return to the heart.

HEAD ROLLS

Rotate your head to the right for one count, you should feel a

stretching sensation up the left side of your neck. Then rotate your

head back for one count, stretching your chin to the ceiling and

letting your mouth open. Rotate your head to the left for one count,

then drop your head to your chest for one count.

SHOULDER LIFTS

Lift your right shoulder toward your ear for one count. Then lift your

left shoulder up for one count as you lower your right shoulder.

SIDE STRETCHES

Open your arms to the side and lift them until they are over your head.

Reach your right arm as far toward the ceiling as you can for one

count. Repeat this action with your left arm.

QUADRICEPS STRETCH

With one hand against a wall for balance, reach behind you and pull

your right foot up. Bring your heel as close to your buttocks as

possible. Hold for 15 counts and repeat with left foot.

HAMSTRING STRETCHES

Extend your right leg. Rest the sole of your left foot

against your right inner thigh. Stretch toward your toe

as far as possible. Hold for 15 counts. Relax and then

repeat with left leg.

CALF/ACHILLES STRETCH

Lean against a wall with your left leg in front of the right and

your arms forward. Keep your right leg straight and the left

foot on the floor; then bend the left leg and lean forward by

moving your hips toward the wall. Hold, then repeat on the

other side for 15 counts.

TOE TOUCHES

Slowly bend forward from your waist, letting your back and

shoulders relax as you stretch toward your toes. Reach as far as

you can and hold for 15 counts.

INNER THIGH STRETCH

Sit with the soles of your feet together and your knees pointing

outward. Pull your feet as close to your groin as possible.

Gently push your knees toward the floor. Hold for 15 counts.

Specyfikacje produktu

Marka:	LifeGear
Kategoria:	Rower treningowy
Model:	Mercury - 2 in 1 Elliptical Trainer 93576

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