18 GB/IE
5. Advanced cycling kicks (Fig.
9
)
Begin with your hands in the advanced position,
whereby your back is flat on the floor and your
head stays on the head rest. This exercise is not for
beginners. Begin with your legs straight out in front
of you on the floor. When crunching, draw your
right knee in a relaxed, bent position towards your
chest (breathe out when doing so). Whilst you roll
downwards, draw your left knee in a relaxed position
towards your chest. Move your legs as if you were
pedalling a bicycle. This exercise is very challenging
for the stomach. You can therefore begin with 10
repetitions and then proceed with 12 after the first
week and 15 after the third week.
6. Advanced leg lifts (Fig.
10
)
Begin with your head on the head support, your
back flat on the floor and your hands in the advanced
position. Slowly lift your legs, keeping your knees
relaxed, and lift them in a slightly bent position to-
wards your chest and shoulders, whilst your back
always stays firmly pressed into the floor. Then lower
your legs back to the floor. During this exercise you
must concentrate on lifting your legs using your
stomach muscles, not using your back or your legs.
We recommend beginning with 10 exercises, then
proceeding with 12 after the first week and 15 af-
ter the third week.
For the push-up and dip exercise, only the head
support must be removed.
Push-up (Fig.
11
)
This exercise is suitable for the chest, shoulders and
arms. Turn the product over as shown and position
it on a firm surface. Make sure that it is stable and
cannot slip. Hold the foam grips, keep your feet to-
gether and stretch your legs out behind you. Balance
your weight between your palms and your toes.
Keep your body straight and lower it by bending
your elbows. To do a standard push-up, go down
until your chest is almost touching your hands. Then
return to the starting position and repeat the process.
Dip exercise (Fig.
12
)
This exercise is intended for the arms and shoulders.
As shown in the picture, first turn the product over
and place it on a firm surface. Make sure that it is
stable and cannot slip. Hold the foam grips, keep
your feet together and stretch your legs out in front
of you. The majority of your weight is carried by
your arms.
Slowly lower your body towards the floor by bend-
ing your elbows and maintain the tension in your
arms whilst you move downwards. Keep your elbows
close to your body and do not brace them. Move
downwards until your triceps are parallel to the floor.
Pause here, then push yourself back up to the start-
ing position. Repeat the exercise multiple times.
To cool down, repeat the stretching exercises previ-
ously described in these instructions for use.
Cleaning and care
Use a dry, lint-free cloth when you are cleaning
or polishing the product.
Remove any stubborn dirt on the metal surfaces
using a moist cloth.
Never use caustic cleaners. The product material
may otherwise be damaged.
Disposal
The packaging is made entirely of recyclable mate-
rials, which you may dispose of at local recycling
facilities.
Contact your local refuse disposal authority for
more details of how to dispose of your worn-out
product.
Warranty
The product has been manufactured to strict quality
guidelines and meticulously examined before deliv-
ery. In the event of product defects you have legal
rights against the retailer of this product. Your legal
rights are not limited in any way by our warranty
detailed below.
Summary of Contents for 355226 2004
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