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www.spokey.eu
www.spokey.pl
Homefitting is a new trend that allows you to take care of your build and
health without the need for regular trips to the gym and expensive lessons
with a personal trainer. Spokey is the creator of homefitting idea and the
first brand that uses this terminology.
How to start? The easiest way to do it is to use the free application, which
clearly shows how to perform individual elements of the training.
In the same application you can control your workouts, save your progress,
and reminders will remind you about the next scheduled exercises.
PLACING THE TREADMILL, SCOPE OF USAGE
The treadmill should be placed in a dry place, and not exposed to the
stream of water and moisture. The treadmill should be placed on a clean
and flat surface. Placing the treadmill on an uneven surface can cause
damage to its system. You cannot place the treadmill on a carpeted or floor
covering.
THE TREADMILL IS INTENDED FOR INDOOR USE ONLY.
This equipment may not be exposed to an aerosol spray or oxygen.
Moreover, it may not be placed in areas where gas is used due to possible
sparks coming out of the engine.
The treadmill should be placed at a distance of about 2 m from walls and
objects that may be dangerous to the user.
The security area of 2 x 1 m must be left behind the exercise machine.
Treadmill exercises replace walks and jogging. The treadmill is intended
for home use only and it is not designed for any therapeutic or rehabilitation
purposes.
The device is not designed for a long-term operation or any commercial
activities.
YOUR BODY POSITION
Get onto the treadmill belt; you can rest your hands on the handrails. While
doing your exercises, you should have your back straight. On the treadmill,
you can perform exercises which replace walks or jogging (see figure).
Any injuries may result from incorrect or
intensive training.
NOTE: You should keep your hands away
from moving parts.
SHAPING YOUR MUSCLES
To shape your muscles during exercises, you should increase the
resistance substantially. This will bring about the increased muscle tension
and it may mean that you will not be able to train for as long as you want.
If you would also like to exercise your fitness, you should change your
training programme. You should exercise practising the following stages:
warm-up stage, proper training stage and
relaxation stage. However, at the end of your
training, you should increase the resistance,
so that you can enhance the workout of your leg muscles. You should also
reduce your speed, so that the pulse remains at the indicated level.
WEIGHT LOSS, TRAINING SESSIONS
An important factor here is the effort you put into your exercises. The longer
and harder you train, the more calories you will burn. It will be a success to
obtain the same efficiency as for fitness training.
It is recommended to perform your exercises 3-4 times per week – for
approx.: 30 minutes.
Intensive training, which helps you to lose your weight, should be carried
out more frequently, for at least approx.: 45-50 minutes
Adherence to the following TRAINING CYCLE will bring many benefits to your health, such as physical fitness, muscle development and weight loss - in
conjunction with the calorie intake control.
WARM-UP STAGE
This step guarantees a proper flow of blood through the body systems, as
well as it ensures the correct work of your muscles. Warming up reduces
the risk of contraction and muscle damage. It is recommended to do a few
stretching exercises as set out in the figures set out below. Each position
should be maintained for about 10-15 seconds. Do not strain or pull
muscles during your exercises. If you happen to experience any pain, you
should stop immediately.
Repeat every exercise several times.
Stretching the muscles of your thighs and buttock
Do the exercise as shown in the figure.
Stretching the muscles of your thighs
Put your right hand on the wall. Grasp your left foot with the
left hand. Then grasp your right foot with the right hand.
Stretching the muscles of your thighs and knees
Sit on the floor. Pull the legs forward.
Then bend forward to touch the feet with your hands.
Stretching the muscles of your upper body
Stand on the floor with your legs slightly apart, place both
hands over your head (as shown in figure), and then stretch
the arm muscles.
A warm-up with Rafał Wieczorowski.
Scan the presented code
or type the address into your web browser:
http://bit.ly/spokey-WARMUP
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