Assessments - 4, GPA: 4
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Warm up for two to five minutes before strength training or aerobic exercising. Perform activities that raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging, jumping jacks, jump rope, and running in place Stretching Stretching while your muscles are warm after a proper warm-up and again after your strength or aerobic training session is very important. Muscles stretch more easily at these times because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be held for 15 to 30 seconds. Do not bounce. Suggested Stretching Exercises Lower Body Stretch Place feet shoulder-width apart and lean forward. Keep this position for 30 seconds using the body as a natural weight to stretch the backs of the legs. DO NOT BOUNCE! When the pull on the back of the legs lessens, gradually try a lower position. Bent Torso Pulls While sitting on the floor, have legs apart, one leg straight and one knee bent. Pull the chest down to touch the thigh on the leg that is bent, and twist at the waist. Hold this position at least 10 seconds. Repeat 10 times on each side. Floor Stretch While sitting on the floor, open the legs as wide as possible. Stretch the upper body toward the knee on the right leg by using your arms to pull your chest to your thighs. Hold this stretch 10 to 30 seconds. DO NOT BOUNCE! Do this stretch 10 times. Repeat the stretch with the left leg. Bent Over Leg Stretch Stand with feet shoulder- width apart and lean forward as illustrated. Using the arms, gently pull the upper body towards the right leg. Let the head hang down. DO NOT BOUNCE! Hold the position a minimum of 10 seconds. Repeat pulling the upper body to the left leg. Do this stretch several times slowly. Remember to always check with your physician before starting any exercise program. Cool-Down The purpose of cooling down is to return the body to its normal, or near normal, resting state at the end of each exercise session. A proper cool-down slowly lowers your heart rate and allows blood to return to the heart. Your cool-down should include the stretches listed above and should be completed after each strength training session. 15 PRODUCT PARTS DRAWING 16 FRONT BACK PARTS LIST PART# PART NAME QTY 1 Main Frame 1 2 Handlebar 1 3 Front Stabilizer 1 4 Rear Stabilizer 1 Seat Post 1 6 Seat Slider 1 7 Shaft 1 8 Bearing Spacer 1 9 Bearing (6002RS) 2 Left Retaining Ring (1 3/8"-24, Left Hand Threads) 1 11 Right Retaining Ring (1 3/8"-24, Right Hand Threads) 1 12 Left Crank 1 13 Right Crank w/ Sprocket 1 14 Flange Nut (M10 x 1.25) 2 Crank Cap 2 16 Left Pedal 1 17 Right Pedal 1 18 Chain (1/2" x 1/8" x 112 links) 1 19 Chain Guard 1 Inner Chain Guard 1 21 Small Sprocket (16T) 1 22 Retainer (BC 1.29" - 24, Left Hand Threads) 1 23 Flywheel (10kg) 1 24 Left Flywheel Cover 1 Right Flywheel Cover 1 26 Flywheel Axle 1 27 Bearing (6000zz) 2 28 Nut (3/8" - 26 x 0.24" thick) 3 29 Nut (3/8" - 26 x 0.35" thick) 1 Spacer A 1 31 Spacer B 1 32 Washer (3/8") 2 33 Flange Nut (3/8" - 26) 2 34 Tension Knob 1 Support Bracket 1 36 Bushing 1 37 Square Nut (M8 x 1.25) 1 38 Spring 1 39 Collar 1 Brake 1 41 Brake Support 1 42 Rubber Pad 1 43 Seat 1 44 Square Plug (30mm x 30mm) 1 Slider Bushing 1 46 Locking Knob 1 47 Sleeve 2 17 PARTS LIST PART# PART NAME QTY 48 Adjustment Knob 2 49 Wheel 2 50 Rectangular Plug (25mm x 50mm) 4 51 Stand 4 52 Chain Guard Spacer 1 53 Square Washer 1 54 Carriage Bolt (M10 x 1.5 x 45mm) 1 55 Bolt, Button Head (M8 x 1.25 x 15mm) 4 56 Bolt, Socket Head (M5 x 0.8 x 12mm) 6 57 Bolt, Socket Head (M8 x 1.25 x 40mm) 2 58 Bolt, Socket Head (M8 x 1.25 x 40mm, all threaded) 2 59 Screw, Round Head (M5 x 0.8 x 30mm) 2 60 Screw, Round Head (M5 x 10mm) 11 61 Flange Screw, Round Head (M5 x 0.8 x 20mm) 2 62 Nylock Nut (M5 x 0.8) 2 63 Nylock Nut (M8 x 1.25) 2 64 Acorn Nut (M6 x 1) 1 65 Thin Nut (M6 x 1 x 3mm thick) 1 66 Thin Nut (M8 x 1.25 x 5mm thick) 2 67 Nut (M8 x 1.25) 4 68 Washer (M5) 10 69 Washer (M8) 8 70 Warning Label 1 71 Water Bottle Holder 1 72 Water Bottle 1 73 Magnet 1 74 Sensor clip 1 75 Screw, Round Head (M5 x 20mm) 1 76 Wrench 1 77 Allen Wrench (5mm) 1 78 Manual 1 18 LIMITED WARRANTY MODEL 15-9200 WARRANTY Stamina Products, Inc. warrants that this product will be free from defects in materials and workmanship under normal use, service and proper operation for a period of 90 days on the parts and three years on the frame from the date of the original purchase from an authorized retailer. THIS WARRANTY SHALL NOT APPLY TO ANY PRODUCT WHICH HAS BEEN SUBJECT TO COMMERCIAL USE, ABUSE, MISUSE, ALTERATION OF ANY TYPE OR CAUSE OR TO ANY DEFECT OR DAMAGE CAUSED BY REPAIR, REPLACEMENT, SUBSTITUTION OR USE WITH PARTS OTHER THAN PARTS PROVIDED BY STAMINA PRODUCTS, INC. Commercial use includes use of the product in athletic clubs, health clubs, spas, gymnasiums, exercise facilities, and other public or semipublic facilities whether or not the product's use is in furtherance of a profit making enter...
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