About the Tension Bands
■ What are the tension bands?
The tension bands are used to increase the resistance for hip and back exercises.
(They are not used for waist exercises.)
Your product is delivered with the high-tension band on the tension band mounting and the low-tension
band stored in the bottom of the base.
Start out by performing the exercises without the tension bands until you are accustomed to the movements.
■ Caution points for tension band mounting and removal
■ How to mount and remove
Do not mount or remove tension bands while they are stretched tight.
The tension band may spring back and injure your hand, fingers etc.
Do not mount or remove tension bands while you are mounted on the equipment.
1. Place the equipment in front of you.
2. Ensure that the foot plates are straight and aligned.
3. Place your knees onto the equipment to mount it and
straighten your back.
●
Take care to mount
and dismount from
the side with the
handle (the back
side).
・To mount a tension band, follow the removal
procedure in reverse.
・
The included DVD contains instructions for
mounting the tension bands. Please follow the
procedure it outlines.
Keep your chin back and your back
straight.
Ensure that you are looking forward.
Relax your shoulders and keep your
chest out.
Try to keep your pelvis and ribs as
far apart as possible, and do not
arch your back.
*Imagine your head is being suspended from
above on a string.
Basic Usage and Posture
Handle
Pull it straight
downward.
Slide it
outward.
Ensure that the
two markings
are aligned.
How to remove (Example: right
side)
4
Waist Exercises
3
*Does not use a tension band.
Side-Twisting Exercise
●Focus on your sides and make large twisting movements.
●
Take care not to lower your elbows or stick out your backside.
●Keep your head and shoulders facing forward and take care
that they do not move with your arms.
Notes
●Try to imagine bringing your elbow in toward your side as you do this exercise.
●Focus on the stretching of the muscles in your side.
Notes
● Exercise speed: Twist for one second and return over one second
● Number of repetitions: Three to five sets, with three right and three left repetitions per set
Side Stretching and Contracting Exercise
● Exercise speed: Bend over one second and straighten out over one second
● Number of repetitions: Three to five sets, with three right and three left repetitions per set
1
2
3
4
Place both arms in front of
your chest and parallel to
the floor. Extend your back
muscles and extend both
of your ankles together.
Twist your arms
and feet together
to the right, and
return to position 1.
Repeat the
movements in the
opposite direction.
Assume the
same position as
in position 1.
Righ
t
Lef
t
1
2
3
4
Place your hands
together behind your
head and straighten
your back. Extend both
of your ankles together.
Bend your body to the right
while twisting your feet in the
same direction. Return to
position 1.
Repeat the
movements in the
opposite direction.
Assume the same
position as in
position 1.
Righ
t
Lef
t
3-5
3times
X
3-5set
3times
X
3-5set
● When first learning to do
the exercises, place your
hands on the back of a chair
or a wall for balance.
Align your knees with the
hollows in the foot plates.
