3. Exercises
Consumer service department: ABISAL Sp. z o. o.
ul. Św. Elżbiety 6
41
–905 Bytom
[email protected]
www.abisal.pl
www.hms-fitness.pl
FREE SWINGING STEP
Easy Cardio Workout
Step on the Stepper as outlined In the
„Getting Started” section of his manual.
Slowly begin to swing your arms from side
to side as if you were walking normally.
You can increase the intensity of your
workout by swinging your arms higher.
Swing your arms at higher level with a
gentle and easy swinging motion.
DEEP THIGH SQUATS
Helps to define strengthen and tone
buttocks, hips and thighs.
Lower your buttocks closer to the base of
the unit by bending your hips and knees.
Do not allow your knees to go in front of
your toes. Do as many repetitions in this
position as you can, then return to your
normal stepping position to give your legs
a rest. Repeat.
OVERHEAD PRESS
Defines your shoulders while it trans
your legs.
While stepping position, keep your hands
near your shoulders. Every time your right
or left foot step down against the pedal,
extend both hands over your head toward
the ceiling without locking-out your elbows.
Next as you press the opposite foot
against the pedal slowly lower your arms
back to their starting position and repeat.
Step 1:
Stand on the floor At the rear of
your trainer. Put your left foot fully
on the tread section of the left
foot pedal and push it down until
it stops.
Step 2:
Place your right foot fully on the
tread section of the right foot
pedal.
Step 3:
Start exercising At a slow tempo
with smooth easy steps so that
you can become familiar with the
lateran high trainer’s unique
stepping movement. To adjust
pedal resistance, dismount from
the unit, unscrew the knob and
move it to a new position then
retighten. Note: Smooth rhythmic
stepping is the goal so try not to
hit the stops under each foot
pedal.
ALTERNATE BICEP CURLS
Carefully step onto the stepper. Grip the
resistance bands and extend down with
palms facing up.
While stepping down, curl of opposite
arm up towards your chest, alternating
lifting your arms back and forth with
each step.
ALTERNATE SHOULDER PRESS
Carefully step onto the stepper. Grip the
resistance bands and extend one arm
up, pressing over your head. While
stepping down press the opposite arm
over your head, alternating lifting your
arms back and forth with each step.
ALTERNATE SHOULDER PRESS
Carefully step onto the stepper. Grip the
resistance bands and extend one arm
up, pressing over your head. While
stepping down press the opposite arm
over your head, alternating lifting your
arms back and forth with each step.