8
6. Then press to set the number of calories burned, increase is by 10.
Once you have set all the values, the countdown starts until reach 0. When you finish your goals, the
console stops counting for about 10 seconds and resets.
How to restart console
The display (10) shows 0 before the first exercise. In some exercises, the console (14) will count from
the end of the previous exercise.
Hold down the (9) button until TMR, REPS, CAL is displayed and reset.
Replacing the battery also resets the data.
HOW TO EXERCISE
•
Improper or excessive exercise may cause serious injury or death.
•
Ask your doctor for advice before exercising.
•
Expanders must not be shorter than 60 cm. The optimum length is between 60-90 cm. The
length is marked on the expander.
•
Do not wrap the expander around your hands.
•
Only do smooth movements, do not make sudden moves.
•
A shorter expander length requires more power.
•
Always make sure that the expanders are properly connected and do not show signs of wear
and damage.
•
The maximum expander length is 235 cm with a set length of 90 cm. The maximum length
without stepper is 185 cm. Do not exceed these values.
The warm up phase
•
This stage helps get the blood flowing around the body and the muscles working properly. It
will also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching
exercises as shown below. Each stretch should be held for approximately 30 seconds, do not
force or jerk your muscles into a stretch. If it hurts, STOP.
Touching your toes
Slowly bend your back from hips. Keep your back and arms relaxed
while stretching downwards to your toes. Do it as far as you are able
and hold the position for 15 seconds. Bend your knees slightly.
Upper thigh
Lean against a wall with one hand. Reach down and behind you. Lift
up your right or left foot to your buttock as high as possible. Keep for
30 seconds and repeat twice for each leg.
Hamstring stretched
Sit and outstretch your right leg. Rest the sole of your left foot against
the inside of your right tight. Stretch out your right arm along your right
leg as far as you can. Hold for 15 seconds and relax. Repeat all with
your left leg and left arm.
Inside upper thigh
Sit on the floor and place your feet together. Knees are pointed
outwards. Pull your feet as close as possible to your groin. Press your
knees carefully downwards. Keep this position for 30-40 seconds if
possible.
