Bedienungsanleitung Crivit Z31434 IAN 87953 (Seite 9 von 48) (Deutsch, Dänisch)

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Assembly / Bringing into use

j Attach the right and left pedals with massage

nodes

(identiﬁed by R = right and

L = left) to the corresponding crank arms

Use the supplied open-ended spanner

for this.

Figure D:

j Using the screwdriver lift the training computer

carefully out of the holder (Fig. J). The training

computer

is connected by a cable to the

housing

and can be pulled a maximum of

10 cm out of the holder.

j Insert the supplied battery (1.5 V

, AAA) into

the battery compartment on the underside of

the training computer

(Fig. D).

Note: Make sure you ﬁt the battery the right

way round (polarity). The correct polarity is

shown inside the battery compartment.

j Check that the plug-in connector

is correctly

inserted. Insert it again if necessary.

j Place the training computer

back into the

holder and lightly press it into position.

CAUTION! Ensure that the cable does not

become kinked or trapped.

The arm and leg trainer is ready for use.

Bringing into use

The arm and leg trainer can be used for exercising

your arm and leg muscles. Read all the health and

safety advice carefully.

Warming up

In order to avoid the risk of injuries, you should always

warm up and relax your muscles before doing any

exercise.

j Drink enough ﬂuids before training to make up

for ﬂuid loss.

j Set aside about 5 to 10 minutes to warm up

your muscles before you start exercising.

j For example, walk or run on the spot and

swing your arms in circular motions.

Setting the resistance

j Turn the rotary knob

in the + direction to

increase the resistance.

j Turn the rotary knob

in the – direction to

decrease the resistance.

Training

j Do not place yourself under too much pressure

to achieve. Start training at a level that you ﬁnd

is not overstrenuous. Increase the eﬀort slowly.

j As a ﬁtness novice you should begin training

as follows:

Warm-up phase: 5–10 minutes at low

resistance

Training: 15–40 minutes at

increased resistance

Cool-down phase: 5–10 minutes at low

resistance

j Keep your breathing as slow and even as

possible.

m ATTENTION! Pay attention to the signals your

body sends you while you are training. Take a

break or end your training session immediately

if you experience aches or pains.

j Use the pedals with massage nodes

you would also like to promote blood circula-

tion (see “Assembly”, Figure B or C).

Exercising your leg muscles (Figs. F + H):

j Place the device on the ﬂoor. Ensure that the

supporting surface is level, ﬂat and non-slip.

j Place a chair in front of the device.

j Sit on the chair.

j Insert your feet into the straps on the pedals

or place your feet on the pedals with the

massage nodes

j Change the distance between the device and

the chair if you ﬁnd that the distance is too small

or too large.

j Your foot movements should be smooth and

regular.

Exercising your arm m uscles (Figs. G + I):

j Place the device on a table. Ensure that the

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