Sportmag Sportmann Xbike User Manual
Sportmag Sportmann Xbike
The Sportmag Sportmann Xbike is a versatile exercise bike designed to provide a full-body workout in the comfort of your own home. Here's a brief overview of its capabilities:
Adjustable Resistance: The Xbike features a magnetic resistance system that allows you to customize the intensity of your workouts. With a simple twist of a knob, you can increase or decrease the resistance to challenge yourself or match your fitness goals.
LCD Display: The Xbike comes equipped with an LCD display that provides real-time feedback on your workout progress. It tracks essential metrics such as time, speed, distance, calories burned, and heart rate (if heart rate monitoring is available).
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EN
User manual
SM1223 Magnetic exercise bike Xbike
Sportmann
www.sport-mag.ro
Catalogue
1. Safety Instruction
…………………………………………....…….......2
2. Finished Structure ……………………………………………………...3
3. Assembly I nstruction…………………………………………….......5-7
4. Operation Instruction ……………………………………………..........8
5. Computer Operation Instruction ………………………………..……..8
6. Small Explosion Diagram ……………………………………..….…....9
7. Big Explosion Diagram
………………………………………………..10
8. Explosion Diagram Parts Name ……………….............………....….11
9. Important Notes …………………………………………………...……12
10. Personal Training Program……………………………………………13
11. Warm-up E xercise…………………………………………….........14-16
1
Safety Instruction
A great deal of emphasis was placed on safety in the design and manufacture of this fitness device. Still, it is very important that you strictly adhere to the following safety instructions. We cannot be held liable for accidents that were caused due to disregard.
1) Consult your body status before starting to exercise on this device.Should you want to exercise regularly ,the approval of your body status would be advisable.It’s good for your health.
2) In order to avoid danger, we recommend that children, patients, handicapped people should only use the device when a qualified career is present.
3) When using the fitness device, wear comfortable clothing. Avoid wearing loose clothing which could get caught in the moving parts of the device.
4) Stop exercising immediately when you feel unwell, and lie down to rest.
5) Ensure that only one person can use the fitness device at a time.
6) After the sports device has been set up according to operating instructions, make sure all screws, bolts and nuts are correctly fitted and tightened.
7) We should take the product for maintenance after using it for a period of time. Damaged equipment is strictly prohibited to use.
8) Equipment should be placed in the ground. which is smooth, clean, and waterless.
9) Use only attachments recommended by the manufacturer. Strictly prohibit private replacing.
10 ） User weight shall not exceed the carrying capacity of the product calibration.
11) Check each component carefully before Using.
12) It is the indoor equipment; do not use it in the sun, moist environments.
2
Finished Structure
3
Main Structure
Hardware Bag
4
Assembly Instruction
Step1: Adjust bolt holes to make the product standing
● Take off the item from the box,then make it stand on the ground; push out the positioning pin(34) as shown in Figure 1 to make the main frame stable;
Rotate the main frame (68) in a clockwise direction as shown by the arrow
2, then insert the positioning pin (34) to another hole,as shown in Figure 2.
Step2: Install the front and rear stabilizers to the main frame.
● Attach the two stabilizers (16) to the main frame(26) and (68) respectively using four pieces of M8*50 the carriage screws(38), four pieces of M8 caping nuts (36) and four pieces of cambered washers(3).
● Then tighten the screws and nuts with the wrench of tool box.
5
Step3: Install left an d right pedal assemblies.
● Install the pedals (35L/R) to the appropriate crank arms of the main frame
(68).
● Match the foot buckle fasteners with the corresponding pedals according to the note as shown in figure 1.Firstly, button the foot buckle fasteners as shown in the arrow 1 into the pedal convex plate , tighten in the direction as shown in arrow 2. Then, as shown in figure 2, penetrate the other end of the foot buckle fasteners into the hole of the pedal in the direction of arrow
3. You can select the appropriate hole position based on individual settings, tighten as the direction of arrow 4 as shown in figure 3.
● The direction of the product is determined by the user. When using it, left hand is laft, right hand is right;There are mark L and knurling on the central spindle of left pedal(35L), and buckle fasteners also has mark L.The opposite side has mark R as the left.,but the central spindle dosen
’t has knurling.
6
Step 4: Install handrail Components
● Fasten the handrails(6) into the main frame (26) with 2 pieces of M8*30
Countersunk head screw.
Step5: Installate the seat post
● Pull out the round broaching from the main frame(68), and insert the seat tube(30) into the main frame.Then tighten the seat tube with the locknut, and fasten the seat post (24) to the seat tube(30) with the wrench of tool box.
Step 6: Install the computer
● Fasten the computer base(72) into the handrail tube and main frame with the cross tapping screw(5), and adjust the good point of view, insert the computer into the computer base(72), connect the wires of the computer and handrail tubes, as shown in the big picture.
7
Operation Instruction
● After the location is confirmed, adjust the balance by rotating the padels.
● Loosen the round broaching,and pull out a little, then adjust the seat to a comfortable height and tighten the seat post with the round broaching.
● Adjust the torque
Rotate the knob to adjust the resistance of the magnetic wheel.
Computer Operation Instruction
1) display description:
● Time-----------------------------------------------------------00.00~99.59 MIN:SEC
● Speed---------------------------------------------------------0.0~999.9KM/H OR ML/H
● Distance------------------------------------------------------0.00~99.99 KM OR ML
● Calories-------------------------------------------------------0.0~999.9 KCAL
● Odometer-----------------------------------------------------0.0~99.99 KM OR ML
● Pulse ----------------------------------------------------------40~200 BEATS/MTN
2) Key-press funtion:
● Mode/Reset: A short press can choose different funtions, but a long press of
4 seconds can delete all the data except ODO.
8
● Set: set up the input value (if it has this button).
● Reset: set up the data reset (if it has this button).
3)Operating process:
If the signal is not used within 4 minutes or it dosen ’t has any button operation, the display will automatically shut down, and enter the power-saving state. If you start to use or it has the operation of keypad, the display will open into the working-state automatically.
4) fuctions:
● Scan: When this feature-headed arrow appears, the system will automatically switch in the other funtions of "Show introduction" every five seconds , as following order ： SCAN+TIME ， SCAN+SPEED ， SCAN+DIST ，
SCAN+CAL ， SCAN+ODO ，
SCAN+PULSE ， cycles like this. If it is the ODO, PULSE function does not exist, it will automatically skip.
● Time: Exercise to remember time Automatically.
● Speed: Display the current speed.
● Distance: Cumulate distance when exercising
● Calories: Memorize the consumption of calories automatically wnhen exercising.
● Odometer: Display the total distance,and it cumulate based on the original value when inputting the signal. Mileage display will not be zero when you press the reset button, except you replace or remove the battery.
● Pulse: When you hold the heartrate, it will show the number of heartbeats per minute (if you have this feature).
● Scan:It scans each function of 1~ 6 automatically.
5) Battery: If it ’s not correct, please replace the battery,or change to “AA”
“AAA” or 1.5V button battery, replace all of the batteries one time.
Small Explosion Diagram
9
Big Explosion Diagram
10
Explosion Diagram Parts Name
19
20
21
22
23
13
14
15
16
17
18
6
7
8
9
3
4
5
10
11
12
24
25
26
27
28
29
30
31
32
33
34
35
36
NO.
1
2 meter
Name
Countersunk head screw curved washer pipe stopple
Cross screw
M8*30
Size
Ø8.4* Ø16*1.5T 4 for Ø22*1.5tube 2
M4*25 1
Qty NO. Name Size
1set 37 Tube cushion For Ø38 tube
2 M8*50 38 Carriage
Screw
39 Washer
40 Bent chain
41 Wheel Ø35*16 handlebar Ø 22*1.5 1set 42 Flat washer handlebar cover Ø20*5T*280L hdr 2 43 Cross screw
Ø5.3* Ø10*1
M5*8 flat washer cross screw M5*16
1
1
44
45
Chain
Spring OD Ø10.5*55L* Ø1.5 speed control middle wire cross screw
1100L
1000
ST4*16
1set
1
7
46
47
48 wheel axletree
Spindle
Ø150 J3
608
Ø 11*94 M8 plastic cover
Front cover
Front tube cover For Ø38 tube
Earth tube Ø38*390*1.5T
Cross screw
Press spring
M6*8
45L* Ø0.8
1set 49 Nylon nut
1 50 Flat washer
2
2
1
1
51
53
54
Nylon nut
R.L pole
Cover
M6
Ø8.4* Ø 16*1.5T
M8
52 Axletree steel Ø77*3T
5”
Magnetic stand
Magnetic
Lock spring
Cross screw
Sensor seat
Wire stopple
Main frame
Wire-stopple anti-shock cushion
Spindle cover
Seat post
Screw
Flat washer
Round spindle
Lock bolt
Pedal
Capping Nut
Qty
2
4
118*20*3
R95*20*13
For Ø10 spindle
ST4*12
100
Ø12
22*26 Ø12
Inside Ø16.05
1set 55 Screw
3
1
2
1
1
1
1
2
56
57
58
59
60
61
62
63
Flat washer
Screw
Flat washer
Axletree
Lock spring
Plastic sheet
Wave washer
Magnetic wheel
M8*P1.0*20
Ø8.4* Ø20*1.5T
M6*12
Ø6.4* Ø12*1.0
6003
For Ø17 spindle
For Ø17 spindle
Ø160
1
6
64
65
Nut
Magnetic
M6
1set 66 Main wheel Ø155 J3
M8*16 2
Ø8.4* Ø22*1.5T 2
Ø16*93 M8
Ø8*108
1/2”-20
M8
1
1
67
68
69
Spindle
Inside frame
Pull-bolt
1set 71 Belt
4 72 Computer base
Ø17*149.5
M16*P1.5*20
230J3
1set
1set
1set
70 Seat post cover For 38*1.5 & Ø 30 1
2
1
6
2
2
1
4
1
1
2
2
10
10
2
2
6
2
2
1set
2
1
2
1
2
2
1set
1
1
1set
1
11
Important Notes
The device cooresponds to currenr safety standards.The device is only suitable for home use. Any other use is impermissible and possibly even cause danger.We can not be responsible for improper use.
● Please consult your body status before starting your exercise session to clarify whether you are in suitable physical health for exercising with this device.
● You have pain,shortness of brealth ,feel unwell or have other physical complaints,do break off the exercise immediately.
● This fitness device is not suitable for professional or medical use .
● The max load weight of this fitness device is below 120 kg.
Usual System Training
Start your exercise program slowly, i.e. one exercise unit every 2 days.
Increase your exercise session week by week. Begin with short periods per exercise and then increase these continually. Start slowly with the exercise sessions and don't set yourself impossible targets. In addition to these exercises, do other forms of exercise such as jogging, swimming, dancing .cycling.
Always warm up thoroughly before exercising. To do so, carry out at least five minutes of stretching or gymnastic exercises to avoid muscle strains and injuries.
Make sure you breathe regularly and heartbeat when exercising
Take care to drink enough while exercising. This ensures that the liquid requirement of your body is satisfied. Consider that the recommended drinking amount of 2-3 liter per day is strongly increased through physical strain. The fluid you drink should be at room temperature.
When exercising on the device always wear light and comfortable clothing as well as sports clothing. Do not wear any loose clothing that could tear or become caught in the device whilst exercising.
12
Personal Training Program:
How high or low should your heart rate be during exercises?
Is your physical fitness enough? age
20
25
30
35
40
45
50
55
60
65
70
Heart rate (bpm)
100 —150
98
—146
95 —142
93 —138
90 —135
88
—131
85 —127
83 —123
80 —120
78 —116
75 —113
COPYRIGHT(c) 1997 AMERICAN HEART ASSOCIATI0N
13
Limit (bpm)
200
195
190
185
180
175
170
165
160
155
150
Warm-up Exercise
A successful exercise session begins with warming up exercises and ends with exercises for cooling down and relaxing. These warming up exercises prepare your body for the subsequent demands made upon it. The cooling down/relaxation period after the exercise session ensures that you do not experience any muscular problems.In the following you will find strentching exercise instructions for warming up and cooling down.Please pay attention to the following points:
NECK EXERCISE
Tilt your head to the right and feel the tension in your neck. Slowly drop your head down to your chest in a semi-cirle and then turn your head to the left. You will feel a comfortable tension in your neck again.
You can repeat this exercise alternately several times.
EXERCISE FOR THE SHOULDERS AREA
Lift the left and right shoulders aiternately, or lift both shoulders simultaneously.
ARM STRETCHING EXERCISES
Stretch the left and right arms alternately towards the ceiling. Feel the tension in your left and right side. Repeat this exercise several times.
14
EXERCISES FOR THE UPPER THIGH
Support yourself by placing your hand on the wall, then reach down behind you and lift up your right or left foot as close to your buttocks as possible. Feel a comfortable tension in your front upper thigh. Maintain this position for 30 seconds if possible and repeat this exercise 2 times for each leg.
INSIDE UPPER THIGH
Sit on the floor and place your feet in such a way that your knees are facing outwards. Pull your feet as close as possible to your groin. Now press your knees carefully downwards. Maintain this position for 30-40 seconds if possible.
TOUCH TOES
Bend your trunk slowly towards and try to touch your feet with your hands.
Reach down as for as possible to your toes. Maintain this position for 20-30 seconds if possible.
15
EXERCISES FOR THE KNEES
Sit on the floor and stretch out your right leg. Bend your left leg and place your foot on your right upper thigh. Now try to reach your right foot with your right arm. Maintain this position for 30-40 seconds if possible.
EXERCISES FOR THE CALVES/ACHILLES TENDON
Place both hands on the wall and support your full body weight. Then move your left leg backwards and alternate it with your right leg. This stretches the back of the leg. Maintain this position for 30-40 seconds for possible.
16
Manual de utilizare
RO
SM1223 Bicicleta fitness magnetica Xbike
Sportmann
www.sport-mag.ro
17
Cuprins
1.
Instructiuni de siguranta .…………………………………....……....19
2. Schema......................
...………………………………………………20
3. Instructiuni de asamblare………………………………………....22-24
4. Instructiuni de utilizare ……………………………………………......25
5. Calculator....................................………………………………..…...25
6. Diagrama.........................
……………………………………..….…...26
7. Diagrama detaliata...
………………………………………………......27
8. Lista componente.....................
……………….............………....…..28
9. Note importante..
………………………………………………...….....29
10. Program de antrenament personal ………………………………….30
11. Exercitii de incalzire ……………………………………….............15-17
18
Instructiuni de siguranta
Produsul a fost fabricat in concordanta cu cele mai inalte standarde de siguranta. Va recomandam sa respectati toate instructiunile de siguranta din acest manual pentru a evita accidentarile.
1) Este important sa fiti constient de starea dvs. de sanatate inainte de a incepe un program de exercitii regulat.
2) In cazul in care copiii sau persoanele cu dizabilitati vor folosi produsul, este rcomandat ca acestia sa fie supravegheati in permanenta.
3) Cand va antrenati, purtati imbracaminte confortabila. Evitati hainele prea largi care s-ar putea agata in componentele mobile ale bicicletei.
4) Opriti-va imediat daca va simtiti rau si intindeti-va pentru a va odihni.
5) Este interzis ca mai multe persoane sa foloseasca bicicleta in acelasi timp.
6) Dupa finalizarea asamblarii produsului, verificati toate suruburile si piulitele sa fie stranse ferm.
7) Nu folositi niciodata un produs deteriorat.
8) Asezati bicicleta pe o suprafata stabila, curata, unde nu este risc de a ajunge apa la produs.
9) Folositi doar piese si accesorii recomandate de producator.
10 Greutatea maxima a utilizatorului nu trebuie sa depaseasca 120 kg.
11) Verificati fiecare componenta cu atentie inainte de a folosi bicicleta.
12) Bicicleta este conceputa pentru utilizare in interior. Nu expuneti produsul la umiditate sau soare.
19
Schema
carcasa pedala calculator cadru principal
stabilizatori
20 ghidon rotita ajustare rezistenta sa suport sa rotita inaltime ajustare
Structura principala
calculator ghidon stabilizatori carcasa rotita ajustare rezistenta sa rotita ajustare sa suport sa chei cadru principal pedale
Unelte
21
Instructiuni de asamblare
Pas1: Asezati produsul in picioare.
● Scoateti produsul din cutie, asezati-l pe podea; scoateti boltul de blocare
(34) conform figurii 1 pentru a stabiliza cadrul principal; Rotiti cadrul principal (68) in sens orar conform sagetii 2, apoi inserati boltul de blocare
(34) in gaura, asa cum este reprezentat in figura 2.
Fig.
1
Fig. 2
Pas 2: Atasati ambii stablilizatori la cadrul principal.
● Atasati ambii stabilizatori (16) la cadrul principal (26) si (68) folosind 4 suruburi M8*50 (38), 4 piulite M8 (36) 4 saibe (3).
● Strangeti suruburile si piulitele cu cheia furnizata.
22
Pas 3: Montarea pedalelor.
● Atasati pedalele (35L/R) la bratele pedaliere corespunzatoare de pe cadrul principal (68).
● Fixati curelusele la pedalele corespunzatoare conform figurii 1. Initial, fixati curelusele asa cum arata sageata 1 in partea convexa a pedalei, apoi strangeti in directia reprezentata de sageata 2. Ulterior, precum este reprezentat in figura 2, introduceti celalalt capat al curelusei in gaura de la pedala, in directia sagetii 3. Puteti alege una dintre cele 6 gauri de ajustare apoi strangeti in directia sagetii 4, asa cum este reprezentat in figura 3.
● Pentru a determina localizarea pedalelor, asezati-va pe bicicleta. Mana stanga reprezinta partea stanga a bcicletei, iar mana dreapta reprezinta partea dreapta a bicicletei. Pedala si curelusa stanga este marcata cu L, iar pedala dreapta este marcata cu R.
Fig.1 Fig.2
Fig
3
23
Pas 4: Asamblare ghidon
● Fixati ghidonul (6) in cadrul principal (26) folosind 2 suruburi M8*30.
Pas 5: Asamblare suport sa
● Scoateti rotita de ajustare din cadrul principal (68), si inserati suportul pentru sa (30) in cadrul principal. Strangeti suportul pentru sa cu ajutorul rotitei de ajustare, apoi fixati saua (24) pe suport (30) cu ajutorul cheii furnizate.
Pas 6: Asamblare calculator
● Fixati suportul calculatorului (72) pe tubul ghidonului de pe cadrul principal folosind suruburi (5), apoi inserati calculatorul in suportul sau (72), conectati cablurile conform figurii din dreapta.
24
Instructiuni de utilizare
● Dupa ce ati ales locul potrivit unde veti folosi bicicleta, stabilizati-o prin rotirea capacelor stabilizatorilor.
● Slabiti rotita de ajustare si ridicati suportul pentru sa atat cat este nevoie, apoi strangeti la loc rotita.
● Ajustati rezistenta
Invartiti rotita pentru ajustarea nivelului de dificultate. usor greu
Calculator
1) afisaj ecran:
● Timp------------------------------------------------------------00.00~99.59 MIN:SEC
● Viteza--------------------------------------------------------0.0~999.9KM/H SAU ML/H
● Distanta-------------------------------------------------------0.00~99.99 KM SAU ML
● Calorii----------------------------------------------------------0.0~999.9 KCAL
● Odometru-----------------------------------------------------0.0~99.99 KM SAU ML
● Puls- ----------------------------------------------------------40~200 BATAI/MIN
25
2) Functii butoane:
● Mode/Reset: Apasati butonul scurt pentru a alege una dintre functii, apasati butonul timp de 4 secunde pentru a sterge toate datele cu exceptia odometrului.
● Set: setati valorile (daca exista acest buton).
● Reset: resetati datele (daca exista acest buton).
3)Utilizare:
Daca timp de 4 minute calculatorul nu primeste semnal sau nu apasati nici un buton, ecranul se stinge automat si intra in modul de economisire a energiei.
Daca incepeti sa pedalati sau apasati orice buton, ecranul se aprinde automat.
4) functii:
● Scan: Ecranul afiseaza in ordinea urmatoare functiile: SCAN+TIME ，
SCAN+SPEED ， SCAN+DIST ， SCAN+CAL ， SCAN+ODO ，
SCAN+PULSE.
● Time: Afiseaza durata antrenamentului.
● Speed: Afiseaza viteza curenta.
● Distance: Afiseaza distanta parcursa.
● Calories: Afiseaza consumul de calorii.
● Odometer: Afiseaza distanta totala parcursa. Pentru a reseta aceste date trebuie sa scoateti bateriile.
● Pulse: Tineti palmele pe senzorii de puls pentru afisarea numarului de batai pe minut (functie optionala).
● Scan: Afiseaza pe rand fiecare functie.
5) Baterii: Daca ecranul nu afiseaza corect, inlocuiti bateriile.
Diagrama
26
Diagrama detaliata
27
5
6
7
Lista componente
1
Nr. Denumire
Calculator
2
3
4
12
13
14
15
16
8
9
10
11
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
Surub
Saiba
Capace manere
Surub
Ghidon
Spuma manere
Saiba
Surub
Cablu rezistenta
Cablu mijlociu
Surub
Carcasa laterala
Carcasa frontala
Capace stabilizator
Stabilizaror
Surub
Arc
Suport magneti
Magneti
Arc
Surub
Senzor
Sa
Clapa-cablu
Cadru principal
Clapa-cablu
Tampon
Capac ax
Suport sa
Surub
Saiba
Marime
M8*30
Ø8.4*
Ø16*1.5T pt.tub
Ø22*1.5 de buc. Nr. Denumire
1set 37 Capace stabilizator
2
4
2
38
39
40
Surub
Saiba
Lant
M4*25
Ø 22*1.5
Ø20*5T*280L hdr
1
1set
2
41
42
43
Rotita
Saiba
Surub
M5*16
1100L
1000
ST4*16
1
1
44
45
Lant
Arc
1set 46 Rotita
1 47 Osie
7 48 Ax
1set 49 Piulita pt. tub Ø38
1
2
Ø38*390*1.5T 2
50
51
52
Saiba plata
Piulita
Osie
M6*8
45L* Ø0.8
118*20*3
R95*20*13
Pt. ax Ø10
ST4*12
100
Ø12
22*26 Ø12
Interior
Ø16.05
M8*16
Ø8.4*
1
1
1set
3
1
2
1
1
1
1
2
1
6
Marime
Pt. tub Ø38
M8*50
Ø35*16
Ø5.3* Ø10*1
M5*8 buc.
2
4
2
2
1set
1
1
OD Ø10.5*55L* Ø1.5
Ø150 J3
608
Ø 11*94 M8
M6
1
2
Ø8.4* Ø 16*1.5T 6
M8 2
Ø77*3T 2
1set
1
1
2
53 Brat pedalier 5”
54 Capace
55
56
63
Surub
Saiba
57 Surub
58 Saiba
59 Osie
60 Arc
61 Foaie plastic
62 Saiba
Roata
64 Piulita
65 Magnet
M8*P1.0*20
Ø8.4* Ø20*1.5T
M6*12
Ø6.4* Ø12*1.0
6003
Pt. ax Ø17
Pt. ax Ø17
Ø160
M6
1set 66 Roata
2 67 Ax
2 68 Cadru interior
Ø155 J3
Ø17*149.5
1set
2
2
2
10
10
1
1set
1set
2
6
2
2
1
4
1
28
33
34
35
36
Ax
Bolt de blocare
Pedale
Piulita
Ø22*1.5T
Ø16*93 M8
Ø8*108
1/2”-20
M8
1
1
69
70
Rotita ajustare
Tub
1set 71 Curea
4 72 Suport calculator
M16*P1.5*20
Pt. 38*1.5 & Ø 30
230J3
1set
1
2
1
Note importante
Produsul corespunde standardelor de siguranta curente. Bicicleta este potrivita doar pentru uz casnic.
● Asigurati-va ca starea de sanatate va permite sa incepeti un program de antrenament regulat cu acest produs.
● Daca aveti dureri, va simtiti rau sau orice alte simptome neobisnuite, opriti-va imediat.
● Bicicleta nu este potrivita pentru uz in scopuri medicale.
● Greutatea maxima a utilizatorului nu trebuie sa depaseasa 120 kg.
Antrenament
Incepeti antrenamentul usor. Antrenati-va o data la 2 zile, apoi mariti sesiunile de antrenament pe parcurs ce dobanditi conditie fizica. Incepeti cu perioade scurte de antrenament, ulterior cresteti durata antrenamentelor treptat.
Efectuati cateva exercitii de incalzire, cel putin 5 minute, inainte de a incepe antrenamentul pentru a evita accidentarile.
Hidratati-va corespunzator in timpul exercitiului.
Purtati imbracaminte sport confortabila. Evitati hainele prea largi care se pot agata de bicicleta.
29
Program de antrenament personal:
Cat de scazut sau inalt trebuie sa fie pulsul in timpul antrenamentului?
Care este nivelul conditiei fizice?
Consultati tabelul de referinta de mai jos.
Varsta
20
25
30
35
40
45
50
55
60
65
70
Frecventa cardiaca (bpm)
100 —150
98
—146
95 —142
93 —138
90 —135
88
—131
85 —127
83 —123
80 —120
78
—116
75 —113
Limita (bpm)
200
195
190
185
180
175
170
165
160
155
150
Exercitii de incalzire
Un program de antrenament corect trebuie sa includa si exercitii de incalzire si relaxare, pentru a pregati corpul pentru efort, respectiv pentru a relaxa musculatura la finalul sesiunii de antrenament. Va recomandam urmatoarele exercitii:
EXERCITIU PENTRU GAT
Inclinati-va gatul in partea dreapta si mentineti pozitia timp de cateva secunde.
Lasati usor barbia jos in piept, apoi rotiti capul spre stanga. Repetati exercitiul si pentru partea cealalta.
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EXERCITIU PENTRU UMERI
Ridicati pe rand umarul drept apoi umarul stang sau ridicati simultan ambii umeri de cateva ori.
EXERCITIU DE INTINDERE A BRATELOR
Intindeti pe rand fiecare brat inspre tavan. Simtiti tensiunea musculara in acest timp. Repetati de cateva ori acest exercitiu.
EXERCITIU PENTRU COAPSE
Sprijiniti-va cu o mana de perete si ridicati piciorul opus apropiind-ul de fesieri cat de mult puteti. Mentineti aceasta pozitie timp de 30 secunde si repetati exercitiul de 2 ori pentru fiecare picior.
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EXERCITIU PENTRU COAPSE
Asezati-va pe podea astfel incat genunchii sa fie cat mai aproape de podea.
Aduceti talpile picioarelor inspre dvs. cat de mult puteti. Acum apasati usor genunchii inspre podea. Mentineti pozitia timp de 30-40 secunde.
EXERCITIU DE ATINGERE A DEGETELOR DE LA PICIOARE
Aplecati-va usor inspre degetele de la picioare si incercati sa le atingeti.
Mentineti aceasta pozitie timp de 20-30 secunde.
EXERCITIU PENTRU GENUNCHI
Asezati-va pe podea si intindeti piciorul drept in fata. Indoiti piciorul stang si asezati talpa stanga pe coapsa dreapta. Acum incercati sa prindeti degetele de la piciorul drept cu bratul drept. Mentineti pozitia timp de 30-40 secunde.
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EXERCITIU PENTRU GAMBE SI TENDOANE
Sprijiniti-va cu ambele maini de perete. Asezati piciorul stang in spate, mentineti pozitia apoi executati miscarea si cu piciorul drept. Aceasta pozitie ajuta la intinderea muschilor gambei. Mentineti pozitia timp de 30-40 secunde.
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