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New Image FITT CUBE Скачать руководство пользователя страница 16

RUSSIAN TWISTS

Sit in the centre of the cushioned 
twist seat on FITT Cube with your feet 
grounded in front of you.

Engaging your abs and core, lean back as 
far as you can without losing control or 
arching your back, lifting your feet off the 
floor at the same time. Keep your hands in 
front of your body for balance and rotate 
your shoulders to the left.

Find a comfortable limit for your rotation, 
then rotate your shoulders back to the 
right, before returning to centre.

Primary muscles worked

 – core.

FITT Cube function

 – TWIST.

INTERMEDIATE

16

Содержание FITT CUBE

Страница 1: ...newimagefitness co uk I N T E R VA L T R A I N I N G GY M I N A B OX ...

Страница 2: ...welcome ...

Страница 3: ... solutions to help you be your best We know getting started is sometimes the hardest part so we design all our products to be simple fun to use and effective We hope you enjoy your new Fitt Cube and would love to hear your experiences Check out our social channels and take a look at YouTube for videos tips and workouts beyourbest to New Image ...

Страница 4: ...your way to fitness STEP TWIST GRIP JUMP 4 ...

Страница 5: ...ver 20 exercises in a 45cm cubic volume STEP GRIP TWIST and JUMP your way to fitness by flipping the cube to the function of your choice The following pages will help you get the most out of your FITT Cube with exercises tips and tricks This booklet shows you how to get the most from your FITT Cube with exercises tips and tricks FITT Cube is an innovative self contained tool developed specifically...

Страница 6: ...STEP GRIP 1 2 6 ...

Страница 7: ...TWIST JUMP 3 4 7 ...

Страница 8: ... should cause the other food pedal to rise at the same time When you reach the crest of the movement with the top foot promptly press down with that foot and allow the other to rise Start out slowly then increase your speed as you get more comfortable with the movement to achieve an effective workout Primary muscles worked calves hamstrings quads glutes FITT Cube function STEP BEGINNER 8 ...

Страница 9: ...ntil your hand is at chest height At the same time step downward with your left foot When you reach the crest of the movement promptly extend your left arm and bend your right stepping down with your right foot simultaneously Start out slowly then increase your speed as you get more comfortable with the movement to achieve an effective workout Primary muscles worked calves hamstrings quads glutes ...

Страница 10: ...t shoulder height At the same time step downward with your right foot When you reach the crest of the movement slowly lower your left hand back down to your side raising your right hand at the same speed and stepping down with your left foot simultaneously Start out slowly then increase your speed as you get more comfortable with the movement to achieve an effective workout Primary muscles worked ...

Страница 11: ...nk position Press downward with one hand which will cause the other pedal to rise at the same time When you reach the crest of the movement with the top hand promptly press down with that hand and allow the other to rise Start out slowly then increase your speed as you get more comfortable with the movement to achieve an effective workout Primary muscles worked core chest triceps shoulders FITT Cu...

Страница 12: ...you lower your chest to the handles in a controlled slow movement before forcing back up powerfully For a wider press let your elbows spread out as you lower your chest again forcing back up powerfully You ll find the muscle engagement is slightly different for each position so try both as you become comfortable with the move Primary muscles worked chest triceps shoulders core FITT Cube function G...

Страница 13: ... stopping when your upper arms are parallel to the floor You ll find your bottom is a few inches off the ground If you make contact with the ground stop slightly earlier on the following repetitions so you are under constant tension Push yourself back up to the starting position straightening your arms to lift your torso back up Keep your legs still throughout Primary muscles worked triceps should...

Страница 14: ... handles with palms facing in This is your starting position Keeping the torso stationary breathe out and lift FITT Cube towards your chest Keep the elbows close to the body and as you reach the top of the movement squeeze your back muscles and hold for a brief pause Inhale and slowly lower FITT Cube back to the starting position Primary muscles worked Latissimus dorsi rhomboids and biceps FITT Cu...

Страница 15: ...u and engaging your abs and core lift your feet off the ground Rotate your shoulders to the right as you rotate your knees up to your left Find a comfortable limit for your rotation then rotate your shoulders back to the left with your knees moving round to the right Primary muscles worked core FITT Cube function TWIST BEGINNER 15 ...

Страница 16: ...an without losing control or arching your back lifting your feet off the floor at the same time Keep your hands in front of your body for balance and rotate your shoulders to the left Find a comfortable limit for your rotation then rotate your shoulders back to the right before returning to centre Primary muscles worked core FITT Cube function TWIST INTERMEDIATE 16 ...

Страница 17: ...lifted With your arms by your sides slowly unfold from your seated V by simultaneously lowering your torso and legs towards the floor and away from each other Stop when your legs are around a 45 degree angle or when you feel your lower back arch away from the seat With your core tight and tucked use your abs to return to the starting position Primary muscles worked core FITT Cube function TWIST AD...

Страница 18: ...en balanced lower your arms until your forearms elbows and fists are flat on the seat Contract your core and lengthen your spine Try to be as parallel to the ground as you can Concentrate on keeping your core tight as well as squeezing your glutes to stay as stable as you can Primary muscles worked core FITT Cube function TWIST INTERMEDIATE 18 ...

Страница 19: ...ng position on one leg When you reach the crest of the movement lower yourself in a controlled manner back down resisting the downward motion until you are sat back down on the platform Swap legs extending your right leg with your left foot placed flat on the floor Drive through your left leg until standing and lower back down That is one rep Primary muscles worked hamstrings quads glutes core cal...

Страница 20: ...s and feet to the right placing your right palm near the right edge of the box left palm near left edge and stepping your feet to the right Do a push up on top of the platform then walk hands and feet to the right again so the your left palm is near the right edge of the box and right palm is on the floor Do a further push up to complete one rep Primary muscles worked shoulders chest triceps abs F...

Страница 21: ...ont of the platform with knees bent heels on floor Bend your elbows 90 degrees behind you lowering your hips towards the floor as you bring your left knee towards your chest Straighten your arms lowering your left leg to the floor before switching sides and repeating to complete one rep Primary muscles worked shoulders triceps abs FITT Cube function JUMP INTERMEDIATE 21 ...

Страница 22: ...e platform so that your right foot lifts off the ground below Place your right foot alongside your left before lowering yourself back down with your left foot ensuring you are in control of the movement as your left foot makes contact with the ground and then your right foot joins it Swap legs with each repetition Primary muscles worked glutes hamstrings FITT Cube function JUMP BEGINNER 22 ...

Страница 23: ...g down so your left foot lands on the far side of the platform before lifting your right leg up to join it As your right foot plants lift your left foot away and drop down to the other side of FITT Cube Bring your right foot again to join your left and reverse the process to complete one repetition Primary muscles worked hip flexors glutes calves quads hamstrings FITT Cube function JUMP INTERMEDIA...

Страница 24: ...ff the floor onto the platform At the same time lift your other foot up but do not set it down on the platform Instead bend your knee until it is above hip height and hold that leg up Step back down slowly and alternate your leg to repeat the action That s one repetition Primary muscles worked Glutes hamstrings quads calves abs FITT Cube function JUMP INTERMEDIATE 24 ...

Страница 25: ... When balanced lower your arms until your forearms elbows and fists are flat on the seat Contract your core and lengthen your spine Try to be as parallel to the ground as you can Concentrate on keeping your core tight as well as squeezing your glutes to stay as stable as you can Primary muscles worked core FITT Cube function JUMP ADVANCED 25 ...

Страница 26: ...at the knees and jump onto the platform Stand up tall on the platform fully extending Jump backwards down to the ground ensuring a soft landing by bending at the knees as you make contact absorbing the shock Primary muscles worked hamstrings quads glutes core FITT Cube function JUMP INTERMEDIATE 26 ...

Страница 27: ...touches the floor and your front thigh is parallel to the floor Don t let your front knee travel beyond your toes Drive up through your front heel back to the starting position keeping your movements measured When you have completed your set on one leg carry out the same exercise on the other Primary muscles worked hamstrings quads glutes FITT Cube function JUMP ADVANCED 27 ...

Страница 28: ...explore your own exercises 28 ...

Страница 29: ...arms are parallel to the ground then lower in a controlled manner Remember this is an unstable 14kg product so ensure good posture and technique Burpee jump over Instead of the burpee box jump described in this guide you jump over the cube in the last phase of the movement rotating to perform the next rep on the other side This is really dynamic and an advanced move Seated row Attach the resistanc...

Страница 30: ...ell for some while others would prefer 75 minutes of high intensity activity 5 x 15 minutes Your lifestyle will ultimately determine your options but for many of us time is the key driver If you re too busy to go to the gym make sure you have everything you need at home and choose a time of day when you have the most energy Mix up your workout to keep boredom at bay and keep track of your progress...

Страница 31: ...conversation Keep up to date with our latest products Intensify your workout with our fitness accessories Submit product reviews Offer tips and tricks to other users To find out more about the New Image range of fitness equipment tools and accessories to help you achieve your goals visit newimagefitness co uk ...

Страница 32: ... 15 exercises per workout Mix up upper and lower body work to get a total body heart raising workout Simply flip the cube during your rest period to the side you need for the next exercise What s so good about interval training Interval training is a great way to get an intense workout in a short period of time A common split is 45 seconds on 15 seconds off If you carried out 10 exercises at this ...

Страница 33: ...e extra assurance our extended warranty will cover you for 3 years Call us today on 0800 587 7833 to purchase the extended warranty for your own peace of mind and enjoy Up to 3 years warranty cover Protection against breakdowns including parts and labour A UK customer care team available all year round New for old replacement if we can t fix it Free return for your faulty FITT Cube Terms and condi...

Страница 34: ...low 1 2 hours before exercising as this will help to prevent strain Never overload the equipment MAX USER WEIGHT 110Kgs MAX USER HEIGHT 6ft 2in The braking system is speed independent The stepping action is dependant Never use the equipment in any other manner other than the ways explained in these instructions If you feel faint stop exercising immediately Injuries to health may result from incorr...

Страница 35: ... you inspect the product regularly once a week is recommended Ensure that all fixings are tight before use Always replace damaged or worn components with original parts from the manufacturer Bands may wear over time If you have any concerns please contact customer support Dimensions 375mm x 390mm x 435mm Weight 14 kgs Class HC Computer Operation Functions and operations Press the button to display...

Страница 36: ...newimagefitness co uk Version 2 05 18 Importer High Street TV Address P O Box 724 Altrincham WA15 5BJ UK ...

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