Domyos R100 Mode D'emploi page 9

Table des Matières

PRESENTATION

Therowingmachineis the bestall-round cardiomachine. Besidesthecardiovascular and respiratory benefitsof the exercise, t he rowingmachinemakesyouusethe majorityof yourmusclemass(about

tice, youwill improve yourendurance and fitness. You willalso bum a maximum of calories,promoting rapidweightloss(thenumberof caloriesbumedis completely differentfromonepersonto another, b ut beawarethatthe moreintenseyour session, t he morecalo-

riesyouwil burnOn average, a t moderateintensity, a personof about70 kgWIIburn260 caloriesin 30minutes At higherintensity, t hesamepersoncouldburnup to 315calories)Bodytrainingexercise: T herowingmachineheps tonethigh,backandarmmuscles

GENERAL

RECOMMENDATIONS

• WARNING: Fitnessmustbe donein a CONTROLLED mannerConsult y ourdoctorbeforestartinganyexercise program. Thisis

particularly importantifyou areover 35 orhaveexperienced healthprobemsbefore, o r ifyou havenot exercised forseveralyears

Read all instructions

before use

• Thismachinehasnot beendesigned for usebypeople,includingchi dren,whosephysical,sensoryto mentalabilitiesmaybe

impaired, o r byinexperienced people,uness theyaresupervised bythe personwho is responsible for theirsafetyandwelfareor

havereceivedcomprehensive g uidanceon howto usethe machinefromthis person

• Non-compliant useof this productmayresultinseriousinjuryDOMYOS cannotbeheldliableforanyclaimforinjuryor injury/

damageto personsorpropertyresulting fromthe improperuseOfthis productbythe purchaser o r byanyOtherperson

PRECAUTIONS

FOR USE

Alwaysstartbywarmingup at a slowpacefor several m inutes

POSITION: S ittingwithyour backstraight, m akingsurethat itdoesnot become archedThepositionOfyourbackis crucial,sothat youdo not hurtyoursef and forthe exercises to be effectivePlaceyourfeet in the pedals. Y ourfeetshouldbe wellsupported, w iththe

strapstightened aroundthe middleof the feet

If youarea beg•nner, s tartbytrainingforseveraldaysat a ow paceandresistance, withoutoverexerting yourself. Takerest periodsif necessary Gradually increasethe numberor duration of sessions and remember t o stayhydrated.Duringyourworkout,besureto

ventilatethe roominwhichthe rowingmachineis located

USING THE ROWING MACHINE

Startingposition:Thestarting positionis with bent egs,handson the pull bar,

arms extended

and relaxed shoulders

Retum:Thereturnto thestartingpositionis achievedbypullingsimultaneously o n the legs andpushingwiththe armswhilstbreathing out.Theuserfinds themselves backin the startposition and startsagainwithoutstopping

A FEW EXERCICES:

Reminder: T herowng machineis a cardiotrainingmachinethatmusttakeintoaccount:

• Thepace(strokes perminute)

• Theintensity(heartrate)

Startyourpracticegentlywith 1to 2 sessionsperweekand for 10minutes,andgraduallyincreasethe durationandintensityAlwaysendyour sessionwitha few stretchingexercises

Warm up: Progresslve effortup to 15mlnutes:Thewarmup notonly allowsthe bodyto getreadyforexercise,it alsoensuresa moresuccessful w orkoutand resultsthat meetyourexpectations

A warmup mustbe donecorrectlyandforbetween10and 15 minutes. Todo this, positionyourselfon yourrowerandrowin a smooth,sustainedmanner(nosuddenbursts)

Aerobicworkoutexercise: Rowat about18 strokespermin,andat 75%of yourmaximumheartrate,3x5minutesfora 30-minsession. T hendoan intensive aerobicsession: 2 4 strokespermin,at 85%of your maximum heartrate,2x4minfora 10-minsession

Heart workout

exercise:

Row22 to 24 strokesperminute.For beginners, t his cardioexercisecanbe dividedintotwo4-minutesectionsFor experienced athletes,do two 8-minuteperiods.

Power workout

exercise:

Thisexercisewil helpyou increase the paceandpowerof yourworkoutStartwith3 minutesof 20-22strokespermnute, then3 minutesat a paceof 22 24 strokesperminute. T henmoveonto 3 minutesof 24 strokesat a moderatespeed, t hen 3 minutesof the

same,butat a fasterspeedTakea minuteto recoverbetween the sessions

•Stretchingand hydration:

We recommend that youstretchandhydrateaftereachsessionto relaxyourmusclesand promoteyourrecovery

COMMERCIAL

WARRANTY

DOMYOS guarantees t his productundernormal u sageconditions for 5 yearsfor the structure, a nd2 yearsforotherpartsandlabour,fromthe dateof purchase as shownon the receiptDOMYOS's obl'gation in compliance withthis warranty is limitedto the product's

replacement O rrepair,at DOMYOS's discretion. Thiswarranty doesnot applyinthe folOwingcases:

• Damagecausedduringtransport

• Useand/orstorageof the productoutdoorsorin a dampenvironment

ncorrectassembly/ I ncorrect m aintenance

Thisguaranteedoesnotcancelthe legal g uaranteeapplicableinthe countryof purchaseTobenefitfromyour productwarranty, c onsultthe tableon the ast pageof your usermanual

•

After-sales

service

Finduson the wwwsupportdecathlon.com website(costOfan intemetconnection) o r contactthe customer relationscentrewith proofOfpurchase bycalling080071 00 71 (freecallfroma landline in MetropoitanFrance)

Keepthese instructions

• CategoryH: Thisproductis intended for domestic useonly.Do not usethe productina commercial, rentalorinstitutional c ontext

• Foryour safety,youareresponsible forinspectingall partsbeforeuseeverytimeyouusethe product,ensuring that screwsthat

aresubjectto wearareretightened Anyassemblyordisassembly of the productshouldbe cardedout withcare

• Toprotectyour feetwhileexercising, w earsportsshoes. D o not wearexcessivelyooseclothingorgarmentsthattrailas they

mayget caughtinthe machineRemove all jeweleryTie longhair backsothat it doesnotget inthe waywhenexercising

• Themachineshouldbe positioned on a fiat, stablesurface

• Youmustrepacethe labelif it is damaged, egibleor missing

MPORTANT: Youmustcheckthat the ock handleis closedbeforeusingor transporting the rowingmachine

"In thewater"position:Pushon your egs and,at halfway, p ull on yourarmsand

start to breathe in

• Theworkload (workout t ime,sets)