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• Upper body twist: Stand with your legs the width of your shoulders apart, keep your
upper body straight, raise your arms to shoulder height at the sides and bend so that
your hands are in front of your chest. Twist your upper body as far as possible to the
right and left. Repeat approx. 10 times.
• Side bends: Stand with your legs the width of your shoulders apart, keep your upper
body straight. Then slowly tilt your upper body to the sides. Stretch the arm on the
stretched side of the body over your head as you do this. Repeat approx. 10 times.
• Arm swings: Stand upright, stretch out your right arm and swing it forwards. Change
direction after 5 – 10 swings. Then do the same with your left arm.
Use
PLEASE NOTE!
■
When doing the exercises, wear well-
fi
tting, loose, comfortable clothing and non-slip
trainers. Make sure that nothing can get caught in the moving parts of the device.
■
CAUTION!
Stop the training immediately if you start to feel weak, dizzy or unwell in
some other way. If you feel sick, have pain in your chest or arms, an irregular heart-
beat or other unusual symptoms, seek medical attention immediately.
■
We explicitly point out that improper use of the device and excessive training can be
detrimental to your health.
Tips for healthy training:
• Never train on a full stomach. Do not eat anything for approx. one hour be-
fore and after training.
• Do not train if you are feeling tired or exhausted.
• Always remember that the body needs a lot of
fl
uid during sporting activity.
Training Time
It is not about doing a few exercises quickly, but about training regularly over a long
period of time.
How quickly progress is made depends on a person’s particular physical condition. You
should start slowly and start with shorter sessions and give the body time to adjust. The
more consistently and regularly you train, the longer you can make the sessions. We rec-
ommend a training time of approx. 20 to 30 minutes on the device. Start with a low torque
resistance and increase the intensity gradually until you reach the desired performance
level that you are still capable of maintaining. And allow the training to fade out with a
slow pace and low torque resistance.
Setting the Torque Resistance
The torque resistance is changed with the adjusting knob (
5
):
• Increase resistance: turn screw in direction
+
• Reduce resistance: turn screw in direction
-
