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Resumen del manual
ADDING AND REMOVING WEIGHT FROM THE WEIGHT TUBE The AEROBIC RIDER 2® features a weight bar that lets you intensify your exercise by adding weights. To add weights, first remove the weight collars from the weight bar. Slide the desired amount of weight onto the weight bar. Secure the weights with the weight clips. Note: Place an equal amount of weight on each side of the weight bar. The total combined weight of the user and added weights should not exceed 300 pounds. Weight Clip Weight PROPER EXERCISE FORM Learning how to properly use the AEROBIC RIDER 2® is vital to the success of your exercise program. On the following pages are photographs of the positions that you can use to get the maximum benefit from the AEROBIC RIDER 2®. In addition, we offer the following tips to help you get the most from your exercise routine: • Always start each exercise session in the standard workout position to warm up. 8 • You should be able to feel yourself pivot or bend from the hip, not from the back. Don’t round your back as the bar moves forward. • Always place the ball of each foot in the center of each pedal. • Always bring the handlebar as close to your stomach or rib cage as possible. If you are new to exercise, don’t extend the bar too far forward for the first few weeks of your exercise program. As your back becomes stronger and more flexible, allow the handlebar to travel farther forward for increased range-of-motion. • Change grip positions and toe positions often to add variety and balance to each workout. • Thumbs can be placed next to the first finger or wrapped around the handlebar. Use these thumb positions interchangeably during each workout session for greater forearm endurance. 1 STANDARD WORKOUT POSITION We strongly recommend that you begin every exercise session in this position. As a warm-up, it provides a balanced workout, distributing the emphasis between upper and lower body. Vary emphasis by pulling more with the arms or pushing more with the legs. Keep your back vertical and upright at all times. You should also vary your hand grip to target certain muscle groups. For example, a wide overhand grip will target your shoulders; a close overhand grip (shown) will target your triceps; and a close underhand grip will target your biceps. Muscles affected: All Major Muscle Groups 2 WRIST ROLL As your strength increases, you’ll want to challenge yourself by toning your forearms even more. Use the wrist roll with either the close or wide overhand grip. As you pull the handlebar toward your stomach, roll your knuckles forward in a smooth motion. Muscles affected: Forearm Flexors 3 CENTER POST GRIP Grip the center post high with one hand above the other. Perform ten repetitions. Change your hand positions and perform the same number of repetitions. For greater emphasis try one hand at a time. Muscles affected: Biceps and Chest 9 4 TOES STRAIGHT Place the ball of each foot in the middle of each pedal. Push with your toes pointed forward, then pull your feet back with toes up and heels down. This tones the lower legs. Start with just a few minutes per session and gradually increase with each workout. Muscles affected: Shins and Calves 5 TOES TURNED The direction which your toes are turned will vary the effect of your workout. If your toes are turned slightly in while pointing and flexing, this emphasizes the outer calves. If your toes are turned slightly out while pointing and flexing, this emphasizes the inner calves. You can also turn you toes out and open your knees to tone your inner thighs. Regardless of which toe position you choose, always keep your kneecap in line with your toes. Muscles affected: Calves and Thighs 6 UPPER BODY EMPHASIS Place your feet on the upper pedals and choose any grip. Muscles affected: Arms, Upper Back, and Chest 7 LOWER BODY EMPHASIS Grip the center post low and place your feet on the lower pedals. For more emphasis on the stomach, tighten your abs and pull them in. Muscles affected: Abdomen, Legs, and Lower Back 10 MAINTENANCE AND TROUBLE-SHOOTING Inspect and tighten all parts of the AEROBIC RIDER 2® by HEALTHRIDER® regularly. Keep the monitor out of direct sunlight or the display may be damaged. The AEROBIC RIDER 2® can be cleaned with a soft, damp cloth. Do not use solvents. Keep liquid away from the monitor. When storing the AEROBIC RIDER 2®, remove the battery from the monitor. HOW TO REPLACE THE BATTERIES If the display of the monitor becomes dim, the AAA battery should be replaced. Remove the battery cover from the monitor. Remove the old battery. Insert a new battery into the monitor. Identify the negative (–) and positive (+) ends of the battery. The spring in the battery compartment should touch the negative end of the battery. Re-attach the battery cover to the monitor. HOW TO LUBRICATE THE AEROBIC RIDER 2® Every three months, a small amount of light multi-purpose oil should be applied to the AEROBIC RIDER 2®. Apply a few drops of oil between the axle caps or acorn n...