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Idiomas disponibles
Disassembly
To disassemble the item, follow the steps above
in the reverse order.
Use
We recommend placing a hand towel on the
item before exercising. The item has several ad-
justment settings.
Assembling the seat support and
foot roll (Fig. E)
The seat cushion (3) and the foot roll (2) has two
adjustment settings:
1. Pull out the fixing pin (9).
2. Move the seat cushion or the foot roll to the
desired height.
3. Place the fixing pin in the fixing opening in the
seat cushion or foot roll.
4. Check that the fixing pin is firmly located.
Assembling the backrest (Fig. F)
The backrest (6) has seven adjustment settings,
from an inclination angle of -15º, 0º, 15º, 30º,
45º, 60º to 80º:
1. Raise the top end of the backrest until you
have reached the desired inclination angle.
2. Raise the fixing rod (1a) and insert it into the
recess (1b) to secure the desired angle of
inclination.
3. Check that the backrest is firmly located.
General exercising notes
Exercise sequence
• Wear comfortable workout gear and training
shoes.
• Warm up before each exercise session and
warm down gradually.
• Take sufficiently long breaks between exercis-
es and drink plenty of fluids.
• If you are a beginner, never over-exercise.
Slowly increase the intensity of the exercises.
• Do all exercises at a constant pace, never
abruptly or too quickly.
• Keep your breathing steady. Exhale as you
exert, inhaleasyou relax.
• Assume a correct posture while exercising.
General training planning
Create a training plan with sets of exercises
consisting of six to eight different exercises that is
matched to your needs.
Follow these basic rules:
• Take a break of 30 seconds between sets.
• Warm up your muscle groups well before
each exercise session.
• We also recommend that you stretch after
each exercise session.
Warm-up
Take time to warm up before each exercise ses-
sion. We have described a few simple warm-up
exercises below.
You should repeat each exercise two or three
times.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement four or five times.
2. Slowly move your head in circles, first in one
direction and then in the other.
Arms and shoulders
1. Interlock your hands behind your back and
gently pull them upwards . The best way to
warm-up all your muscles is to bend your
upper body forward at the same time.
2. Circle your shoulders forward at the same
time and change direction after one minute.
3. Lift your shoulders towards your ears and let
your shoulders drop again.
4. Rotate your left and right arm in a forward
circular motion for one minute and then repeat
in a backward direction.
Important: Remember to keep breath-
ing calmly!
Suggested exercises
This item is designed not only to exercise your
leg and buttock muscles, but also to improve
your coordination and your cardiovascular
system. In addition, arm and abdominal muscles
are also exercised through involuntary or target-
ed arm movements.
A few of numerous possible exercises are de-
scribed below.
Note: You can choose whether to elevate the
item or not for your exercises. To make things
clearer, the inclination angles (except for -15°)
are printed onto the item.
The barbells and dumbbells described
in the exercises are not included in the
scope of delivery.
Pelvic lift (Fig. G)
Starting position
1. Set the backrest to -15º and lay on the item on
your back.
2. Place your hands behind your head with your
palms facing upwards.
3. Tuck your feet below the foot roll.
Final position
4. Tense your abdominal muscles and raise your
upper body as far as you can as you exhale.
5. Your neck should remain an extension of your
spine. Stay in this position for a short time
before slowly returning to the starting position.
6. Repeat the exercise ten times in three sets.
Take a break of about 60 seconds between
sets.
Important: Pay attention to your body
tension during the exercise.
Negative bench presses with dumb-
bell (Fig. H)
Starting position
1. Set the backrest to -15º and lay on the item on
your back.
2. Tuck your feet below the foot roll.
3. Hold the dumbbell with the backs of your
hands facing your head.
4. Your elbows should be bent 45º away from
your body below the bench.
5. Hold the dumbbells at chest height.
Final position
6. Tense your chest, abdominal and arm muscles.
7. As you exhale, raise the dumbbells vertically
in line with your chest by extending your
elbows.
8. Slowly return to the starting position and
repeat the exercises seven times in four sets.
Take a break of about 120 seconds between
sets.
Important: Pay attention to your body
tension during the exercise.
Flat bench presses with dumbbell
(Fig. I)
Starting position
1. Move the backrest into the horizontal position
(0°). Lie on the item on your back.
2. Tuck your feet behind the foot roll.
3. Hold the dumbbell with the backs of your
hands facing your head.
4. Place your arms so that your elbows are bent
and are abducted 45º away from your body,
below the lying surface. Your elbows should
be bent 45º away from your body below the
bench. Hold the dumbbells at chest height.
Final position
5. Tense your chest, abdominal and arm muscles.
6. As you exhale, extend your elbows and raise
the dumbbells vertically to shoulder height..
7. Slowly return to the starting position and
repeat the exercises seven times in four sets.
Take a break of about 120 seconds between
sets.
Important: Pay attention to your body
tension during the exercise.
One-armed rowing on the bench
(Fig. J)
Starting position
1. Move the backrest into the horizontal position
(0°). Get onto the item on all fours.
2. Place your left foot alongside the item.
3. Take hold of the dumbell with your right hand
with the back of your hand facing outwards.
4. Let your right arm hang down close to the
item.
5. Drop your right shoulder slightly, pushing
your left shoulder blade backwards and down
to provide support.
Final position
6. Tense your back and arm muscles.
7. As you exhale, move the dumbbell towards
your right shoulder and past your back, close
to your body, by bending your elbow.
8. Slowly return to the starting position.
9. Switch the position of the right and left arm/
leg and repeat the exercise six times in four
sets on each side. Take a break of about 60
seconds between sets.
Important: Pay attention to your body
tension during the exercise.
Seated arm bends (Fig. K)
Starting position
1. Move the backrest to 80º.
2. Sit on the item with your back to the backrest.
3. Tuck your feet below the foot roll.
4. Take hold the dumbbell with the backs of your
hands facing outwards.
5. Extend your arms and place them next to your
body.
Final position
6. Tense your chest and arm muscles.
7. As you exhale, bend your elbows as far as
they will go.
8. Stay in this position for a short time before
slowly returning to the starting position.
9. Repeat the exercise seven times in four sets.
Take a break of about 90 seconds between
sets.
GB/IE
15
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