11
GB
For arms and particularly
shoulders (Fig. N)
1. Do not step.
2. Hold hands at hip height.
3. Pull the right handle towards your chin.
Keep the back of your hand facing upwards
4. Lower the left handle at the same time.
5. Then lift the left handle to your chin and
lower the right handle.
For arms, legs, buttocks and
particularly upper arms (Fig. O)
1. Hold your palms facing upwards.
2. Press your elbows firmly against your body.
3. Lower the right pedal and pull the rope
upwards with your right arm.
4. Then lower the left pedal, pull your left arm
upwards and lower your right arm.
For the back, shoulders, chest, legs
and buttocks (Fig. P)
1. Begin stepping.
2. While stepping lift your arms up sideways to
shoulder height.
3. Allow your arms to fall again.
Variation: perform the exercise with your palms
facing upwards.
Care and maintenance
Please remember that regular maintenance
and cleaning contribute to the safety of your
stepper and mean that you will enjoy using
your stepper for a long time. Always store the
product in a dry and clean room at normal
temperature.
IMPORTANT!
Only clean with
water and never use harsh detergents. Wipe
dry after cleaning.
Information on disposal
Please dispose of packaging and product in an
environmentally friendly way and according to
the material type!
Dispose of the product through an authorised
waste disposal company or your municipal
authorities.
Please observe the currently applicable
regulations.
Exercises with bands
Note on training with exercise bands!
The exercise band may only be
stretched to 165cm as a maximum.
Otherwise it could rip and injure the
user.
The more you stretch the exercise
band, the more strength you require.
The correct grip
Make sure that you always hold the
handles horizontally when stretching
the exercise bands. Do not bend your
wrists otherwise they will become over-
stressed.
Exercises
The following applies to all exercises
listed below:
• Take the handles into your hands.
• Perform the movements in a control-
led manner.
• Keep your arms muscles working, the
band under tension at all times.
• Check that the fixtures of the rope
hooks are fixed tight before each
training session.
• The duration of each set of exercises
should be adjusted to your personal
fitness level. Split the exercises into
several sets and rest between each
set.
We recommend performing 3 sets of
each exercise with the duration of each
repetition dependent on your fitness
level.
For arms, shoulders, legs and
buttocks (Fig. M)
1. Bend your left arm slightly and lift it away
from your body up to approximately
shoulder height and press down the right
pedal.
2. Lower your left arm and lift your right arm
while pressing down on the left pedal.
