Operation Manual

 07/01/11
Vasa Ergometer User’s Manual
CROSS CABLE REVERSE FLY
START FINISH
START FINISH
LEG EXTENSIONS
PART 3 - Technique & Form
&URVVWKHFDEOHVE\WDNLQJWKHULJKWKDQGOHZLWKOHIWKDQGWKHOHIWKDQGOHZLWKULJKWKDQG
+ROGKDQGOHVDV\RXVLWRQWKHEHQFKIDFLQJIRUZDUGZLWKNQHHVEHQWRYHUWKHIURQWRIWKHEHQFK
6WDUWZLWKDUPVIXOO\H[WHQGHGLQIURQWRI\RXZLWK\RXUSDOPVIDFLQJLQRUGRZQ
,QDVZHHSLQJPRWLRQSXOOWKHKDQGOHVRXWZDUGDQGEDFN
5HYHUVHPRWLRQWRUHWXUQWRVWDUWLQJSRVLWLRQ
'2&RQWUDFWFRUHPXVFOHVDWDOOWLPHV)HHOVOLNH³SLQFKLQJ´VKRXOGHUEODGHVWRJHWKHU
'21¶7'RQRWDUFKFXUYHEDFN
7$5*(7('086&/(65HDU'HOWRLGV5HDU6KRXOGHUV
$WWDFKDQNOHVWUDSVDURXQG\RXUDQNOHV7DNLQJWKHGULYHFRUGFOLSVLQRSSRVLWHKDQGVOHIWFRUGLQ
ULJKWKDQGULJKWFRUGLQOHIWKDQGVWUDGGOHWKHEHQFKIDFLQJWKHUHDU&OLSWKHGULYHFRUGVRQWRWKH
DQNOHVWUDSVVRFRUGLVRQVDPHVLGHRIPRQRUDLO6LWRQWKHEHQFKZLWK\RXUOHJVEHQWRYHUWKHHQG
of the bench. Grasp sides of bench for stability.
([WHQGRQHOHJXQWLOLWLVVWUDLJKW$V\RXEULQJRQHOHJEDFNWRVWDUWSRVLWLRQEULQJWKHRWKHUOHJ
WRZDUGV¿QLVKSRVLWLRQVROHJVDUHFRQWLQXRXVO\PRYLQJ
'2&RQWUDFWWKHTXDGULFHSVPXVFOHVZKHQWKHOHJVDUHIXOO\H[WHQGHG
'21¶7'RQRWDOORZWKHNQHHWRJREH\RQGDGHJUHHDQJOH
ZKHQLQWKHVWDUWSRVLWLRQ7KLVZLOOSXWH[FHVVLYHVWUHVVRQWKHNQHH
7$5*(7('086&/(64XDGULFHSV
NOTE::KHQGRLQJWKLVH[HUFLVH'2127WHWKHUWKHEHQFKVRWKDW\RXUOHJVH[WHQGEH\RQGWKHUHDU
VWDQFKLRQWKHEHQFKVKRXOGEHIUHHPRYLQJ7KLVFRXOGH[WHQGWKHGULYHFRUGEH\RQGLWVLQWHQGHG
length and damage your Ergometer.