Antrenamentul Abilitatilor de Comunicare Verbala Si Nonverbalaprezentari de Succes
MANUAL DE UTILIZARE DHS 3615 · sau covorul. Pentru a fi in siguranta, asigurati-va ca pastrati o...
Transcript of MANUAL DE UTILIZARE DHS 3615 · sau covorul. Pentru a fi in siguranta, asigurati-va ca pastrati o...
MANUAL DE UTILIZAREDHS 3615
IMPORTANT!VA RUGAM SA CITITI CU ATENTIE ACEST MANUAL INAINTE DE A FOLOSI APARATUL.
PASTRATI ACEST MANUAL PENTRU REFERINTA VIITOARE.
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Instructiuni de siguranta
Va multumim ca ati ales acest produs. Pentru a va garanta siguranta si sanatateadumneavoastra, va rugam sa folositi corect aparatul. Va rugam sa cititi cu atentie acestmanual inainte de a folosi aparatul.
1. Este important sa cititi intregul manual inainte de a incepe asamblarea si de a folosiaparatul. Aparatul poate fi folosit in siguranta si eficient doar daca acesta a fostasamblat, intretinut si folosit adecvat. Este responsabilitatea dumneavoastra sa vaasigurati ca toti utilizatorii aparatului au fost informati cu privire la atentionarile siprecautile care trebuie respectate.
2. Inainte de a incepe antrenamentul, consultati doctorul pentru a va asigura ca nu avetinici o problema medicala sau fizica care ar putea sa va puna in pericol sanatatea sisiguranta sau care ar putea sa va impiedice sa folositi corect aparatul. Urmati sfaturiledoctorului daca sunteti sub tratament care va poate afecta ritmul batailor inimii,tensiunea sau nivelul colesterolului.
3. Tineti cont de semnalele transmise de organism. Efectuarea de exercitii incorecte sauexcesive va poate afecta sanatatea. Intrerupeti antrenamentul daca aveti oricare dintresimptomele: durere in piept, respiratie neregulata, intreruperea respiratiei, ametealasau greata. In acest caz trebuie sa consultati doctorul inainte de a va continuaantrenamentul.
4. Nu lasati copiii sau animalele in preajma aparatului. Acest aparat a fost creat pentru a fifolosit doar de catre adulti.
5. Asezati aparatul pe o suprafata solida, plana, acoperita pentru a va proteja podeauasau covorul. Pentru a fi in siguranta, asigurati-va ca pastrati o distanta minima de 0.6 min jurul aparatului.
6. Inainte de a incepe antrenamentul, verificati daca toate piesele: suruburi, piulite si saibe,sunt fixate si stranse corect. Daca auziti vreun zgomot in timpul asamblarii sau autilizarii, incheiati antrenamentul imediat. Nu folositi aparatul pana cand nu a fostremediata problema.
7. Computerul are multe functii, iar valorile acestora vor fi afisate in functie de tipulexercitiului, va reamintim ca valoarea pulsului nu poate fi folosita pentru diagnosticare,ci este doar orientativa.
8. Purtati haine si incaltaminte adecvata pentru antrenament. Evitati purtarea hainelorlargi care s-ar putea agata de aparat sau care v-ar putea restrictiona sau impiedicamiscarea.
9. Acest aparat a fost conceput pentru a fi folosit acasa si in spatiu interior. Greutateamaxima permisa a utilizatorului este 120 KG.
10. Aveti grija sa nu va afectati spatele atunci cand ridicati sau mutati aparatul.11. Acest produs nu este potrivit pentru a fi folosit in scop terapeutic.12. Va rugam sa pastrati aceste instructiuni si uneltele de asamblare pentru a le avea la
indemana.
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LISTA PARTILOR COMPONENTE:
1
2
34
5
3
678
5
91011
17L
1314L
1615
14R
15
16
29L
29R
19112021
212223
24
25 26
232221
24
25 26
21201119
27L
27R
28R
28L
17R
31
3233
33
3132
32
34
34
36
3634
18
37L37R
38L
38R
39
404142
43L
45
44
3526
30
3526
48L49L
48R
2635
45
42
43R 44
3526
30
3550
5152
49R35
50
53
53
5152
5152
54
54
59
46L
46R
555655
21
572258
21
582221
54
59
59
57
5655
47L
47R
69 70 73
72
12
71
62
6364
60
6162
6061
67 66
65
68
74
74
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LISTA PARTILOR COMPONENTENR. Descriere Buc. NR. Descriere Buc.
1 Computer 1 38L/R Capac ghidon vertical (S/D) 22 Firele de conectare a computer. 1 39 Fire alimentare 13 Capac plastic Φ25*16 2 40 Cadru principal 14 Ghidon mijlociu 1 41 Capac frontal bara ghidon 15 Spuma, protectie ghidon Φ23*500 2 42 Surub M8*45 46 Tub sensor puls Φ25 2 43S/D Pedala (stanga/dreapta) 27 Surub ST4.0*19 2 44 Suport pedale St./Dr 28 Saiba d6*Φ12*1 2 45 Surub M8*75 29 Fir sensor puls 1 46S/D Capac tija 210 Surub M8*25 2 47S/D Capac tija 211 Saiba d8 4 48S/D Dop PT80*40 112 Garnitura inelara Φ12*11 1 49L/R Bara stabilizatoare fata/spate 213 Surub ST4.2*19 9 50 Surub M8*50 4
14S/D Ghidon 2 51 Saiba d5*Φ13*1 415 Capac plastic 2 52 Surub ST4.2*25 416 Capac tub burete Φ30*630 2 53 Capac ajustabil PT80*40 2
17S/D Capac decorativ 1 54 Distantier 418 Surub ST4.2*25 1 55 Piluita nylon M10*1.25 219 Surub M8*16 2 56 Saiba d10*Φ32*2 220 Saiba d8*Φ32*2 2 57 Conector pedala 221 Invelis aliaj 2 8 58 Despartitor scurt 222 Saiba d19*Φ25*0.3 4 59 Surub M5*10 423 Separator 2 60 Surub M4*12 224 Surub M8*43 4 61 Saiba d4*Φ12*1 225 Saiba d8*Φ20*2*R16 4 62 Surub M10*55 226 Piulite nylon M8 10 63 Saiba d10*Φ20*2 2
27L/R Tija balansoare 2 64 Piulita Nylon M10 228L/R Capac tija (S/D ) 2 65 Buton reglare rezistenta la pedalare 129L/R Capac tija (S/D) 2 66 Saiba d5*Φ20*R30*1.5 1
30 Surub ST4.2*16 10 67 Surub M5*55 131 Suport ghidon 1 68 Firele de conectare a computer. 2 132 Separator 2 69 Unealta S13-14-15 133 Invelis aliaj 1 4 70 Unealta S12-14 134 Surub M8*16 6 71 Unealta S17-19 135 Saiba d8*Φ16*1.5 10 72 Unealta S5 136 Arc washer d8*Φ20*2*R30 2
37L/R Capac ghidon vertical (S/D) 2
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PASUL 1 :
4040
4949
3535
5050
4949
35355050 5050
S14S14
a. Asamblati bara stabilizatoare fata si spate (49) pe cadrul principal (40) folosind surubul (50),
saibele (35).
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PASUL 2 :
4040
3131
73733434
3434
7373
3636
3434
4141
6565
3939
2
6868
S14S14
1111
1111
a. Inserati capacul frontal (41) in suportul ghidon (31)
b. Conectati firul 1(2) cu firul 2(68)
c. Conectati reglajul tensiunii (65) cu firele de reglaj ale tensiunii (39)
d. Fixati suportul ghidonului (31) pe cadrul principal (40) folosind surubul (34), saibele (73),
(11) si (36).
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PASUL 3:
3131
191911112020
202011111919
4545
4444
35352626
26263535
45454444
27R27R
27L27L
4040
56565555
56565555
a. Fixati barele de miscare (27 stanga/dreapta) la suportul de ghidon (31) cu ajutorul
suruburilor (19), saibelor (11) si piulitelor (20).
b. Prindeti conectorul de pedala (44) la cadrul principal (40) cu ajutorul piulitelor nylon (55) si
saibelor (56)
c. Prindeti conectorul de pedala (44) la bara de miscare (27 stanga/dreapta ) cu ajutorul
suruburilor (45), saibelor (35) si piulitelor (26).
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PASUL 4:
38L38R 30
59
46L
46R
59
59
59
47L
47R57
5743L
42
43R
3526
42
3526
44
44
37L
37R
30
a. Fixati pedala (43 stanga/dreapta) la conectorul pedala (44) cu ajutorul surburilor (42), piulitelor(26) si a pilitelor nylon (26);b. Prindeti capacul ghidon (37 stanga/dreapta) si capacul ghidon (38 stanga/dreapta) deconectorul pedala (44) cu suruburi (30)c. Prindeti capacul tijei (46 standga/dreapta) si capacul tijei (47 stanga/dreapta) de tija (57) cuajutorul suruburilor (59).
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PASUL 5:
14L14L 14R14R
242425252626
2424
2525 2626
27L27L
27R27R
28R28R
28L28L
29L29L 29R29R
a. Prindeti manerul (14 S/D) la tija balansoare (27 S/D) cu ajutorul suruburilor (24), saibelor (25)si piulitelor (26)
b. Prindeti capacul tijei balansoare (stanga/dreapta 28&29) de tija.
10
PASUL 6:
17L
13
17R
18
1
60
61
91011
4
31
2
a. Fixati ghidonul mijlociu (4) la suportul de ghidon (31) cu suruburi (10) si saibe (11).
b. Conectati computerul (1) cu firul 1 (2) apoi fixati computerul (1) pe suportul ghidonului
(31) cu suruburi (60) si saibe (61)
c. Prindeti capacul decorative (17 S/D) pe support ghidon (31) si fixati-l cu suruburi (13) si
(18)
d. Inserati cablul sensor puls (9) in gaura din spatele consolei.
Asamblarea a luat sfarsit.
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INSTRUCTIUNI EXERCITII
Un exercitiu eficient consta in incalzire, exercitiu aerobic si relaxare. Efectuati un programcomplet cel putin de doua sau de trei ori / saptamana, cu pauza de o zi intre exercitii. Dupa maimulte luni, puteti spori frecventa la patru sau cinci ori / saptamana.
Incalzirea este o parte foarte importanta a antrenamentului, care trebuie realizata la inceputulfiecarei sesiuni de exercitii. Va pregateste corpul pentru exercitii prin ridicarea si intndereamuschilor, crescand circulatia si pulsul, si trimitand mai mult oxigen in timpul antrenamentului,repetati aceste exercitii pentru a reduce durerile musculare. Va recomandam urmatorul exercitiude incalzire si relaxare.
1. Intindere interioaraUniti-va talpile cu genunchi indreptati in afara. Trageti-va picioarelecat mai aproape posibil de interior. Incet impingeti-va genunchii sprepodea. Mentineti aceasta pozitie si repetati de 15 ori.
2. Intinderea tendoanelorIntindeti piciorul drept. Asezati-va talpa in directia contrara corpului.Intindeti-va spre calcai atat cat va este permis. Mentineti aceasta pozitiesi repetati de 15 ori. Relaxati-va. Repetati si pentru piciorul stang.
3. Rotirea CapuluiRotiti-va capul spre dreapta, intinzand partea stanga a gatului. Apoi,rotiti-va capul in spate, intinzand barbia spre tavan si tinand gura deschisa.Rotiti capul spre stanga, apoi tineti barbia in piept.
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4. Ridicarea umerilor
Ridicati umerii spre ureche. Apoi, ridicati umarul stang, iar in acelasi timpcoborati umarul drept.
5. Intinderea calcaielor
Asezati-va la perete cu piciorul stang in fata celui drept si cu mainile inainte.Pastrati intins piciorul drept si piciorul stang pe podea, apoi inclinati piciorulstang si inclinati-va in fata prin miscarea soldurilor spre perete. Mentinetiaceasta pozitie si repetati de 15 ori.
6. Intindere laterala
Deschideti-va bratele spre lateral si ridicati-le deasupra capului. Intindeti bratuldrept spre tavan atat cat puteti. Veti simti intinderea pe partea dreapta. Repetatiacest exercitiu si pentru bratul stang.
7. Atingerea degetelor picioarelor
Aplecati-va usor in fata, relaxandu-va spatele si umerii pe masura ce vaintindeti spre degetele picioarelor. Coborati atat cat este posibil si repetati de15 ori.
USER’S MANUAL
IMPORTANT!
PLEASE READ THIS MANUAL CAREFULLY BEFORE USING THE BIKE.
Important Safety Information
We thank you for chosing our product. To guarantee your safety and
health ,please use this equipment correctly,Please read the information as below
carefully before using this equipment。
1. It is important to read this entire manual before assembling and using the
equipment.Safe and effective use can only be achieved if the equipment is
assembled, maintained and used properly.
2. Before starting any exercise program you should consult your doctor to
determine if you have any medical or physical conditions that could put your
health and safety at risk, or prevent you from using the equipment properly.
Your doctor’s advice is essential if you are taking medication that affects your
heart rate, blood pressure or cholesterol level.
3. Be aware of your body’s signals. Incorrect or excessive exercise can damage
your health. Stop exercising if you experience any of the following symptoms:
pain, tightness in your chest, irregular heartbeat, extreme shortness of breath,
lightheadedness, dizziness or feelings of nausea. If you do experience any of
these conditions you should consult your doctor before continuing with your
exercise program.
4. Keep children and pets away from the equipment. The equipment is designed
for adult use only.
5. Use the equipment on a solid, flat level surface with a protective cover for your
floor or carpet. To ensure safety, the equipment should have at least 0.6
meters of free space all around it.
6. Before using the equipment, check that the nuts and bolts are securely
tightened.Always use the equipment as indicated. If you find any defective
components while assembling or checking the equipment, or if you hear any
unusual noises coming from the equipment during use, stop immediately.Do
not use the equipment until the problem has been rectified.
7. There are many functions of the computer, which value will show when using
the equipment according the amount of exercise ,here warmly remind you that
the value of heart pulse just give you some reference.
8. Wear suitable clothing while using the equipment. Avoid wearing loose
clothing that may get caught in the equipment or that may restrict or prevent
movement.
9. This equipment is designed for indoor and family use only。Maximum weight
of user: 120KG.
10. Care must be taken when lifting or moving the equipment so as not to injure
your back.
11. The equipment is not suitable for therapeutic use.
12. Please save this manual and assembling tools well
Exploded View:
1
2
34
5
3
678
5
91011
17L
1314L
1615
14R
15
16
29L
29R
1911
2021
2122
23
24
25 26
2322
21
24
25 26
2120
1119
27L
27R
28R
28L
17R
31
3233
33
3132
32
34
34
36
3634
18
37L37R
38L
38R
39
404142
43L
45
44
3526
30
3526
48L49L
48R
2635
45
42
43R 44
3526
30
3550
5152
49R35
50
53
53
5152
5152
54
54
59
46L
46R
555655
21
5722
5821
5822
21
54
59
59
57
5655
47L
47R
69 70 73
72
12
71
62
6364
60
6162
6061
67 66
65
68
74
74
PARTS LIST
NO. Description
QTY NO. Description
QTY
1 Computer 1 38L/R The cover with handle bar (R/L) 2
2 Trunk wire 1 1 39 Tension cable 1
3 End cap Φ25*16 2 40 Main frame 1
4 The middle handlebar 1 41 Front cover 1
5 Foam grip Φ23*500 2 42 Bolt M8*45 4
6 Handle pulse withΦ25 Tube 2 43L/R Pedal (Right &left) 2
7 Screw ST4.0*19 2 44 Connecting rod 2
8 Washer d6*Φ12*1 2 45 Bolt M8*75 2
9 Handle pulse wire 1 46L/R Rod cover 2
10 Screw M8*25 2 47L/R Rod cover 2
11 Spring Washer d8 4 48L/R End cap with PT80*40 Tube 1
12 Grommet Φ12*11 1 49L/R Front/Rear Stabilizer 2
13 Screw ST4.2*19 9 50 Screw M8*50 4
14L/R Handle bar 2 51 Washer d5*Φ13*1 4
15 End cap 2 52 Screw ST4.2*25 4
16 Sponge tube Φ30*630 2 53 Adjustable end cap PT80*40Tube 2
17L/R Decoration cover 1 54 Space 4
18 Bolt ST4.2*25 1 55 Nylon Nut M10*1.25 2
19 Bolt M8*16 2 56 Washer d10*Φ32*2 2
20 Washer d8*Φ32*2 2 57 Pedal connecting 2
21 Alloy wrap 2 8 58 Short spacer 2
22 Arc washer d19*Φ25*0.3 4 59 Screw M5*10 4
23 Spacer 2 60 Screw M4*12 2
24 Bolt M8*43 4 61 Washer d4*Φ12*1 2
25 Arc washer d8*Φ20*2*R16 4 62 Bolt M10*55 2
26 Nylon Nut M8 10 63 Washer d10*Φ20*2 2
27L/R Swing rod 2 64 Nylon Nut M10 2
28L/R swing rod cover (R/L ) 2 65 Control tension 1
29L/R swing rod cover (R/L) 2 66 Arc washer d5*Φ20*R30*1.5 1
30 Screw ST4.2*16 10 67 Screw M5*55 1
31 Handle bar post 1 68 Trunk wire 2 1
32 spacer 2 69 Tool S13-14-15 1
33 Alloy wrap 1 4 70 Tool S12-14 1
34 Screw M8*16 6 71 Tool S17-19 1
35 Washer d8*Φ16*1.5 10 72 Tool S5 1
36 Arc washer d8*Φ20*2*R30 2
37L/R The cover with handle bar (R/L) 2
Step 1:
4040
49493535
5050
4949
35355050 5050
S14S14
a. Secure front stabilizer and rear stabilizer(49) to main frame(40) with bolt(50) and
washer(35).
Step 2:
4040
3131
73733434
34347373
3636
3434
4141
6565
3939
2
6868
S14S14
1111
1111
a. Insert front cover (41) into handle bar post (31).
b. Connect trunk wire 1(2) with trunk wire 2(68)
c. Connect well the control tension (65) with the tension wire (39)
d. Secure handle bar post(31) to main frame(40) with screws(34), washes(73) and
Spring washers(11),arc washer (36).
Step 3:
3131
19191111
2020
202011111919
4545
4444
35352626
26263535
45454444
27R27R
27L27L
4040
56565555
56565555
a. Secure swing rod (27L/R) with handle bar post (31) with bolts (19), washers (11) and nuts (20).
b. Attach Pedal connecting (44) to main frame (40) with nylon nut (55) and washer (56)
c. Secure Connecting rod (44) to swing rod (27 L/R) with bolts(45), washers(35) and nuts(26).
Step 4:
38L38R 30
59
46L
46R
59
59
59
47L
47R57
5743L
42
43R
3526
42
3526
44
44
37L
37R
30
a. Secure pedal (43 L/R) to connecting rod (44) with bolts(42) and nuts(26), nylon nut(26).
b. Attach handle bar cover (37 L/R) and handle bar cover (38 L/R) to connecting rod (44) with screws
(30);
c. Then attach rod cover (46L/R) and rod cover (47L/R) to connecting rod (57) with screws (59).
Step 5:
14L14L 14R14R
24242525
2626
2424
2525 2626
27L27L
27R27R
28R28R
28L28L
29L29L 29R29R
a. Secure handle bar(14L/R) to swing rod(27L/R) with bolts(24), arc washers(25 ) and
nuts(26 ).
b. Attach swing rod cover (29 L/R) and swing rod cover (28L/R) to swing rod (27L/R).
Step 6:
17L
13
17R
18
1
60
61
91011
4
31
2
a. Secure middle handle bar (4) to handle bar post (31) with screws(10) and spring
washers(11).
b. Connect computer wire (1) with trunk wire 1(2), then secure computer (1) to handle bar
post(31) with screw(60) and washers (61).
c. Attach decoration cover (17 L/R) to handle bar post (31), then secure it with screws 13)
and (18).
d. Insert the plug of handle pulse wire (9) into the hole on the back of computer.
e. Assembly finished
EXERCISE TIPS
Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lung . It will
improve fitness is promoted by any activity that, uses your large muscle groups-arms legs or buttocks, for
example. Your heart beats quickly and you breath deeply an aerobic exercise should be part of your entire
exercise routine.
A successful exercise program consists of a warm-up, aerobic exercise. And a cool-down. Do the entire
program at least two and preferably three times a week, resting for a day between workouts, after
several months, you can increase your workouts to four or five times per week.
Warming up is an important part of your workout, and should begin every session. It prepares your
body for more strenuous exercise by heating up and stretching out your muscles, increasing your
circulation and pulse rate, and delivering more oxygen to your workout, repeat these exercises to
reduce sore muscle problems. We suggest the following warm-up and cool-down exercise.
1. Inner Thigh Stretch
Sit with the soles of your feet together with your knees pointing
outward. Pull your feet as close into your groin as possible. Gently
push your knees towards the floor. Hold for 15 counts.
2. Hamstring Stretch
Sit with your right leg extend. 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
extend.
3. Head Roll
Rotate your head to the right for one count, feeling the stretch up the
left side of your neck. Next, 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, and finally, drop your head to your
chest for one count.
4. Shoulder lift
Lift your right shoulder up toward your ear for one count. Then lift your
left shoulder up for one count as you lower your right shoulder.
Warm up and cool down Stretching routine
5. 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.
6. Side Stretch
Open your arms to the side and continue lifting them until they are over
your head, Reach your right arm as far upward toward the ceiling as you
can for one count, Feel the stretch up your right side, Repeat this action
with your left arm.
7. Toe Touch
Slow bend forward from your waist, letting your back and
shoulders relax as you stretch toward your toes, Reach down
as far as you can and hold for 15 counts.