【正文】 。s ManualS4用戶手冊Contents Monitor Manual 組裝說明書s ManualCongratulations on being a WaterRower Owner.Rowing is universally recognized as the perfect aerobic exercise smooth, low impact, rhythmic and fullbody unrivalled for its physiological benefits and aesthetic pleasures.Rowing, indoors or outdoors, at any exercise level of intensity, requires a greater exercise expenditure than any other aerobic activity. Calories are burned in relation to the number of muscles used and the intensity and duration of the exercise. Rowing with a sliding seat uses a very large muscle mass since the upper, lower and trunk muscles are used vigorously.— Dr. C Everett Koop Former US Surgeon GeneralWhile most rowing machines imitate the action of rowing, they do so mechanically, and therefore lack the natural dynamics experienced when a boat and crew glide down a river.At WaterRower, we have focused on replicating the physical dynamics of rowing, with the knowledge that this will achieve all of its physiological benefits, as well as much of the aesthetic pleasure. To maximize the enjoyment from using your WaterRower, we remend that you follow our suggestions on rowing technique and exercise programs. We hope that some of the discussion points in this manual will improve your general exercise knowledge, so that you are better able to fulfill your specific exercise objectives.Your WaterRower has been carefully handcrafted to provide years of troublefree use. We remend that you closely follow the assembly details provided, particularly by assembling the machine in the correct sequence and adhering to the suggested maintenance schedule.We hope you enjoy using your WaterRower for many years to e.用戶手冊祝賀您成為沃特羅倫劃船機的使用者。在滑動座椅上劃船需要高強度地使用大量的肌肉群，如上肢、下肢及身體軀干”。為了您能夠最大限度地享用您的沃特羅倫劃船機，建議您按照我們提議的劃船技術(shù)和鍛煉項目進行練習。我們希望您在后續(xù)多年中，能夠盡享沃特羅倫劃船機帶來的運動快樂。 if a more intensive workout is required, simply row with greater intensity and the WaterRower will respond accordingly.Water LevelThe volume of water in the WaterRower tank is designed to simulate the weight of the boat and crew gliding down the river.We remend a level of 17, which we feel closely simulates the feel of a double scull and is suitable for all users.It is unnecessary to vary the water level to change resistance。這優(yōu)點類似于游泳。無須通過水位來改變水阻力。計數(shù)器下方的水箱上設有一個水位計。蒸餾水或純凈水已去除這些添加劑，反而能促進藻類生長，因此應避免注入水箱。腳部固定帶跨過所有腳趾的支點（腳拇趾根部的球形部分）。磨合期保養(yǎng)在使用的前幾個星期，您的沃特羅倫劃船機的木質(zhì)部件會根據(jù)環(huán)境的溫濕度進行自我調(diào)整。要收緊彈力繩，請將把手完全置于前進方向，而后調(diào)整彈力繩或驅(qū)動帶扣，使之更具張力。水箱中的氯必須通過隨機配備的凈化片（附于用戶手冊后）進行更新。若水變得混濁，我們建議排空水箱，用清水沖洗后，再次注入干凈的自來水，并加入一個凈化片。 do not use methylated chlorates or ammonia based fluids.Maintaining the WoodThe natural wood WaterRowers are finished with Danish oil which gives a deep penetrating finish to the hardwood frame. Other than occasional dusting or polishing, the wood requires no maintenance. If you are the owner of an Oxbridge WaterRower, you will notice that Cherry wood is photosensitive and will develop a wonderful dark patina color over time.Storage of Your WaterRowerYour WaterRower can be stored upright as shown in Step Eight of the Assembly Manual. Lift the Rear Spacer end, pull the WaterRower towards you and use the momentum to stand it in an upright position. When storing the WaterRower, please ensure the seat is in the forward position (close to the footboard). When stored upright, the WaterRower is stable while taking up the space of a chair.保養(yǎng)與清潔 為了維護您的沃特羅倫劃船機的美觀與完整，堅持清潔設備非常必要。軌道表面可用濕布進行清潔。除了的除塵及擦拭，劃船機的實木結(jié)構(gòu)無須其他保養(yǎng)。存放劃船機前，請務必使座墊位于前方（靠近踏板總成）。這二個與劃船機接觸的部位之間的所有肌肉群，都參與了劃船動作。握把姿勢背部挺直坐穩(wěn)，雙臂向前伸直，肩膀放松，抬頭直視前方，大腿收緊且小腳垂直于地面。以規(guī)范的劃船動作為基礎，劃船技術(shù)更容易提高，也更快感受到劃船運動帶來的生理裨益。 Short Term Objectives monthly“沃特教練”居家版：針對購買沃特羅倫劃船機用戶的劃船培訓方案及個人訓練建議。我們希望通過對運動知識的拓寬了解，使您認識到劃船運動能帶來的無與倫比的身體裨益，并充分利用您購買的沃特羅倫劃船機。鍛煉目標可按時間長短設置：即時目標 – 周目標短期目標 – 月目標長期目標 – 年目標Your long term objectives are your final objectives。鍛煉目標必須：l 具體，即目標是一定能達到的、具體的l 現(xiàn)實，即目標不能設置得過高、難以實現(xiàn)，以免失去實現(xiàn)目標的動力l 靈活，做好運動效果反彈的準備，比如因為運動受傷或其他疾病保持體重運動強度較低時，身體只需利用脂肪和碳水化合物的混合物作為能量來源。通過鍛煉保持體重的最佳途徑是低強度和較長的持續(xù)時間。因此，當運動強度高于7080%的最大心率時，可能導致越來越多的乳酸在血液中堆積，心率和呼吸加快，并引發(fā)肌肉疲勞。穩(wěn)步慢跑即是一種中等強度（7080%的最大心率）的運動，可避免肌肉酸痛的發(fā)生。盡管能量能夠迅速產(chǎn)生，但是總產(chǎn)能與總產(chǎn)量是有限的。在高強度下延長鍛煉時間，不僅不會減輕體重，還會損害有氧訓練的效果。Training GuidelinesTo ensure you get the maximum benefit from training on your WaterRower and to avoid unnecessary problems or injuries, here are a few guidelines: Always stretch, especially at the end of your workout. Ensure you include recovery time in your training program. Female JCN步驟1將軌道平置于地面，并用對接螺母和提供的內(nèi)六角扳手，將后隔板與軌道相連。Step ThreePlace the Tank Assembly between the Rails.Step FourPlace the Footboard between he Rails positioning the top two holes over the two threaded holes in the Tank Unit. Screw the Handle Rests into position using the Handle Rest Bolts。步驟4將踏板總成安裝到二條軌道之間，將頂部的2個孔對準水箱上的2個螺孔。 B. The Nuts should be placed on the inside and the Bolts on the outside. Should you experience any problem with aligning the ponents, loosen all the fasteners , align and retighten. Standard Footboardl 對接螺母l 對接螺栓步驟6按壓塑料踏板調(diào)節(jié)按鈕（A），然后將塑料踏板插接到踏板總成金屬蓋板之下。注意將腳輪安裝在軌道外側(cè)。 using the Syphon Pump provide (or a hose if available) fill the Tank to the desired level with chlorinated town or municipal water. Do not overfill your WaterRower. Anything beyond Level 19, the Maximum Level, may risk leaking and void the warranty. For exact water amounts, please refer to page 4. Once pleted, insert the Tank Stopper。若水位超過19升，完全滿箱的水位，可能導致漏水及保修失效。恭喜您！至此，您的劃船機已經(jīng)即將可以使用了。系列4（S4）電子表的設計兼顧了高水平的技術(shù)性與用戶操作的便捷性。各單位數(shù)據(jù)開始閃爍，準備當劃船運動開始時進行倒數(shù)。顯示單位可以改變（參見本手冊后部的“單位設置”章節(jié)）。心率顯示窗口心率顯示窗口可按“次/分（每分鐘心跳次數(shù)）”顯示心跳頻率（當可選的心率功能已選配時，此選項可以找到）。時間顯示窗口 時間顯示窗口顯示運動已持續(xù)的時間（或運動將要持續(xù)的時間），單位可為小時、分、秒及小數(shù)秒。程序顯示窗口程序顯示窗口通過一系列先進的功能，協(xié)助使用者進行導航。強度單位設置按壓Units鍵，可使強度顯示頁面開始滾動（強度單位數(shù)據(jù)將和“