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RB Sports ERGOMETER CITY 200 - 35316 Manual

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ERGOMETER CITY 200 31
TRAINING NOTES
GB
Training Notes:
Fundamentally each healthy person can begin with fitness exercises.
But consider that one can not overcome long neglect in a short time.
Body fitness, outlook, and well-being are reached through an appro-
priate exercise program. Your condition improves itself after a relatively
short, regular exercise program and puts the heart, circulatory, and mo-
vement in swing. Likewise it will improve your attitude and train your
leg and arm muscularity and upper thighs. Further positive changes
take place in the digestive system. It is important that exercise should
fit your own body and not to overdo it. Consider: Sports should be fun.
ATTENTION!! WE UNCONDITIONALLY RECOMMEND TO YOU
THAT YOU SEE A DOCTOR BEFORE YOU BEGIN A NEW EXERCISE
PROGRAM.
Exercise Clothing:
Head: Eventually use a sweat band, in order that the sweat
drops will not hinder you.
Upper Body: Use layering of clothes.
1. Wear your functional underwear that wicks away the sweat from
the skin.
2. Wear a T-shirt over it, which wicks away the sweat from the skin.
This can help while exercising in warm areas.
Legs: Wear light, short or long exercise socks. It is important that
these do not rub while walking and that the elastic band is not too
tight, so that blood supply to the leg will not be impaired. Use athletic
socks and tennis socks that are not too thick, since these will promote
rubbing and blister formation. Your socks should not have elastic bands
that are too thick, or your feet will not have a sufficient blood supply.
IMPORTANT!
➞ Regular and long-term exercise.
➞ Wear shoes with non-skid rubber soles. Never exercise barefoot
(Danger of injury)!
➞ Secure the loops to the pedals, so that your feet can precisely push
in and out.
➞ Please do not forget to put yourself in the correct sitting position,
see Chapter “Using the correct sitting positions”, page 14.
➞ Do not eat one hour before or after exercise. Drink sufficiently!
➞ Do not exercise when you are tired and exhausted.
Exercise Planning:
Decide on your body’s actual performance capacity – check this
previously with the doctor. Basically the exercise should take place in
three different exercise phases:
WARM UP  EXERCISE  STRETCHING
Warm-up:
Prepare the muscles and organisms for a load. This reduces the
eventual danger of injury. Start the training with a little step resistance.
Following exercises will have more flexible resistance.
Flexibility exercises:
1. Stretch the breast muscle.
Lay elbows and underarms against the wall. Over and
underarms form a right angle. Rotate the arm lightly away
from the upper body. The stretch will be felt in the breast
area. Stressed muscles: Breast muscle, Deltoid muscle.
2. 1.Stretch the neck muscle:
While standing pull the head sideways in the direction of
the shoulder. Pull the opposite shoulder in the direction
of the floor. The stretch will be felt in the area of the side
of the neck. Stressed muscles: Descending trapezium.
3. Stretch the lower back:
In quadruped stance make the back round and pull in the direction of
the floor. Do not lower the buttocks. The stretch
can be felt in the back area. Stressed muscles: entire
back, especially among the lower areas.
4. 1.Stretch the hip:
In a knee stand with one leg before you (pelvis). Pull the hip forward
in the direction of the floor, so that the toe should still be seen. The
stretch can be felt in the fibula area of the back leg. Stressed muscles:
Hip muscles, upper thigh muscles
5. Stretch the calf muscle:
Stand in walking position, the forward leg bent, the
back leg stretched, both heels remaining on the floor.
The stretch can be felt in the calf area of the back leg.
Stressed muscles: twin calf muscles, soleus muscle.
6. Stretch the back upper thigh muscles:
Lying on your back grasp a thigh on the back and
pull it to the upper body. Pull the toe in the direc-
tion of the tibia. Stretch out the other leg on the
floor. The stretch can be felt in the area of the back
of the calf that is stretched in the air.
Stressed muscles: back thigh muscle, buttocks, twin calf muscles.
35316_Ergometer City_BDA.indd 31 10.02.15 12:30
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  • HOE EN WAAR KAN IK EEN NEDERLANDSTALIGE HANDLEIDING VINDEN VAN MIJN CITY 200 ERGOMETER ?? Submitted on 11-1-2022 at 15:50

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