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2
Inhalt
D
Contents
GB
Contenu
F
Inhoud
NL
Wichtige Hinweise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
Checkliste (Packungsinhalt) . . . . . . . . . . . . . . . . . . . . . . .12
Messhilfe für Verschraubungsmaterial . . . . . . . . . . . . . . . .12
Montageanleitung . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
Handhabungshinweis . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Ersatzteilbestellung . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Trainingsanleitung . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
Dehnübungen . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
Übungsbeschreibung . . . . . . . . . . . . . . . . . . . . . . . . . . .21
Important information . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
Checklist (contents of packaging) . . . . . . . . . . . . . . . . . . .12
Measuring help for screw connections . . . . . . . . . . . . . . . .12
Assembly instructions . . . . . . . . . . . . . . . . . . . . . . . . . . .13
Handling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Ordering Spare Parts . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Training instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . .23
Stretching exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . .23
Exercise Description . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
Observations importantes . . . . . . . . . . . . . . . . . . . . . . . . .5
Liste de vérification (contenu de l’emballage) . . . . . . . . . . .12
Gabarit pour système de serrage . . . . . . . . . . . . . . . . . . .12
Instructions d’assemblage . . . . . . . . . . . . . . . . . . . . . . . .13
Indication relative à la manipulation . . . . . . . . . . . . . . . . .16
Commander de pièces de rechange . . . . . . . . . . . . . . . . .16
Instructions d’entraînement . . . . . . . . . . . . . . . . . . . . . . . .26
Exercices d'étirement . . . . . . . . . . . . . . . . . . . . . . . . . . .26
Description des exercices . . . . . . . . . . . . . . . . . . . . . . . .27
Belangrijke instructies . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
Checklijst (verpakkingsinhoud) . . . . . . . . . . . . . . . . . . . . .12
Meethulp voor schroefmateriaal . . . . . . . . . . . . . . . . . . . .12
Montageaanwijzing . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
Bedieningsinstruktie . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Onderdelenbestellingen . . . . . . . . . . . . . . . . . . . . . . . . .16
Trainingsaanwijzing . . . . . . . . . . . . . . . . . . . . . . . . . . . .29
Rekoefeningen . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29
Oefeningen . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30
Contenuto
I
Indicazioni importanti . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
Lista di controllo (contenuto del pacco) . . . . . . . . . . . . . . .12
Misura per materiale di avvitamento . . . . . . . . . . . . . . . . .12
Istruzioni di montaggio . . . . . . . . . . . . . . . . . . . . . . . . . .13
Avvertenze per il maneggio . . . . . . . . . . . . . . . . . . . . . . .16
Pezzi di ricambio . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Istruzioni di allenamento . . . . . . . . . . . . . . . . . . . . . . . . .35
Esercizi di stiramento . . . . . . . . . . . . . . . . . . . . . . . . . . .35
Descrizione dell’esercizio . . . . . . . . . . . . . . . . . . . . . . . .36
Indice
E
Informaciones importantes . . . . . . . . . . . . . . . . . . . . . . . . .8
Lista de control (contenido del paquete) . . . . . . . . . . . . . . .12
Ayuda para la medición del material de atornilladura . . . . .12
Instrucciones para el montaje . . . . . . . . . . . . . . . . . . . . . .13
Instrucciones de manejo . . . . . . . . . . . . . . . . . . . . . . . . .16
Piezas de recambio . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Instrucciones para el entrenamiento . . . . . . . . . . . . . . . . . .32
Ejercicios de estiramiento . . . . . . . . . . . . . . . . . . . . . . . .32
Descripción de los ejercicios . . . . . . . . . . . . . . . . . . . . . .33
Spis treści
PL
Ważne informacje . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
Lista kontrolna (zawartość opakowania) . . . . . . . . . . . . . . .12
Wzornik do połączeń śrubowych . . . . . . . . . . . . . . . . . . .12
Instrukcja montażu . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
Wskazówki obsługowe . . . . . . . . . . . . . . . . . . . . . . . . . .16
Części zamiennych . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Instrukcja treningowa . . . . . . . . . . . . . . . . . . . . . . . . . . .38
Ćwiczenia rozciągające . . . . . . . . . . . . . . . . . . . . . . . . .38
Opis ćwiczeń . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39
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4
For Your Safety
■ The unit should be used only for its intended purpose, i.e. for
physical exercise by adult persons.
■ Any other use of the equipment is prohibited and may be dan-
gerous. The manufacturer cannot be held liable for damage or
injury caused by improper use of the equipment.
■ The unit has been designed in accordance with the latest stan-
dards of safety. Any features which may have been a possible
cause of injury have been avoided or made as safe as possible.
■ The unit complies with class H of the standard EN 957-1/-2-4.
It is therefore unsuitable for therapeutic use.
■ Incorrect repairs and structural modifications (e.g. removal or re-
placement of original parts) may endanger the safety of the user.
■ Damaged components may endanger your safety or reduce the
lifetime of the equipment. For this reason, worn or damaged
parts should be replaced immediately and the equipment taken
out of use until this has been done. Use only original KETTLER
spare parts.
■ If the equipment is in regular use, check all its components thor-
oughly every 1 – 2 months. Pay particular attention to the tight-
ness of bolts and nuts.
■ To ensure that the safety level is kept to the highest possible stan-
dard, determined by its construction, this product should be
serviced regulary (once a year) by specialist retailers.
■ Instruct persons using the equipment (in particular children) on
possible sources of danger during exercising. This applies in
particular to the use of the weight-bar weights.
■ Before beginning your program of exercise, consult your doctor
to ensure that you are fit enough to use the equipment. Base
your program of exercise on the advice given by your doctor.
Incorrect or excessive exercise may damage your health.
■ Any interference with parts of the product that are not described
within the manual may cause damage, or endanger the person
using this machine. Extensive repairs must only be carried out
by KETTLER service staff or qualified personnel trained by KET-
TLER.
■ In case of enquiry, please contact your KETTLER dealer.
Assembly Instructions
GB
Before assembling or using this fitness product, please read the following instructions carefully. They contain important
information for use and maintenance of the equipment as well as for your personal safety. Keep these instructions in a
safe place for maintenance purposes or for ordering spare parts.
Handling the equipment
■ When choosing a place for the equipment please ensure that
the floor can withstand the additional weight/load.
■ Before using the equipment for exercise, check carefully to en-
sure that it has been correctly assembled.
■ During exercise, ensure that all the necessary safety elements
are in place and that they cannot work loose. Before use, al-
ways check all screws and plug-in connections as well as re-
spective safety devices fit correctly.
■ Do not set the equipment up in rooms which are frequently used
or close to doors, entries etc.
■ It is not recommended to use or store the apparatus in a damp
room as this may cause it to rust. Please ensure that no part of
the machine comes in contact with liquids (drinks, perspiration
etc.). This may cause corrosion.
■ The surface on which the unit is placed must be firm and even.
Place rubber or straw mats under it to deaden any noise or im-
pacts. Do not allow the weights to drop from a height.
■ The unit is designed for use by adults and children should not
be allowed to play with it. Children at play behave unpre-
dictably and dangerous situations may occur for which the man-
ufacturer cannot be held liable. If, in spite of this, children are
allowed to use the equipment, ensure that they are instructed in
its proper use and supervised accordingly.
■ Basically this equipment does not need any special maintenance.
■ Do not use corrosive or abrasive materials to clean the equip-
ment. Ensure that such materials are not allowed to pollute the
environment.
■ Please keep original packaging of this article, so that it may be
used for transport at a later date, if necessary.
■ Sehen Sie sich die Zeichnungen in Ruhe an, und montieren Sie
das Gerät entsprechend der Bilderfolge. Innerhalb der einzel-
nen Abbildungen ist der Montageablauf durch Großbuchstaben
vorgegeben.
■ Das für einen Montageschritt notwendige Verschraubungsmate-
rial ist in der dazugehörigen Bildleiste dargestellt. Setzen Sie
das Verschraubungsmaterial exakt entsprechend der Abbildun-
gen ein. Alles erforderliche Werkzeug finden Sie im Kleinteile-
beutel.
■ Bitte verschrauben Sie zunächst alle Teile lose und kontrollieren
Sie deren richtigen Sitz. Drehen Sie die selbstsichernden Mut-
tern bis zum spürbaren Widerstand zuerst mit der Hand auf,
anschließend ziehen Sie sie gegen den Widerstand (Klemmsi-
cherung) mit einem Schraubenschlüssel richtig fest. Kontrollieren
Sie alle Schraubverbindungen nach dem Montageschritt auf
festen Sitz. Achtung: wieder gelöste Sicherheitsmuttern werden
unbrauchbar (Zerstörung der Klemmsicherung) und sind durch
Neue zu ersetzen.
■ Aus fertigungstechnischen Gründen behalten wir uns die Vor-
montage von Bauteilen (z.B. Rohrstopfen) vor.
■ Bei Geräten mit Seilführungen: achten Sie darauf, dass alle Sei-
le korrekt befestigt sind. Dies gilt insbesondere für Latissimus-
stangen.
Wichtige Hinweise
D
5
Instructions for Assembly
■ The equipment must be assembled with due care by an adult
person. If in doubt call upon the help of a second person, if pos-
sible technically talented.
■ Ensure that you have received all the parts required (see check
list ) and that they are undamaged. Should you have any cause
for complaint, please contact your KETTLER dealer.
■ Please note that there is always a danger of injury when work-
ing with tools or doing manual work. Therefore please be care-
ful when assembling this machine.
■ Ensure that your working area is free of possible sources of dan-
ger, for example don’t leave any tools lying around. Always dis-
pose packaging material in such a way that it may not cause
any danger. There is always a risk of suffocation if children
play with plastic bags!
■ Before assembling the equipment, study the drawings carefully
and carry out the operations in the order shown by the dia-
grams. The correct sequence is given in capital letters.
■ The fastening material required for each assembly step is shown
in the diagram inset. Use the fastening material exactly as in-
structed. The required tools are supplied with the equipment.
■ Bolt all the parts together loosely at first, and check that they
have been assembled correctly. Tighten the locknuts by hand un-
til resistance is felt, then use spanner to finally tighten nuts com-
pletely against resistance (locking device). Then check that all
screw connections have been tightened firmly. Attention: once
locknuts have been unscrewed they no longer function correctly
(the locking device is destroyed), and must be replaced.
■ For technical reasons, we reserve the right to carry out prelimi-
nary assembly work (e.g. addition of tubing plugs).
■ For machines with rope systems: please ensure that all ropes are
fixed correctly. This is especially important for latissimus bars.
Pour votre sécurité
■ L'appareil ne doit être utilisée que pour les fins auxquelles elle
est destinée, c'est-à-dire pour l'entraînement des adultes.
■ Tout autre emploi est interdit, voire dangereux. Le fabricant ne
pourra être rendu responsable de dommages causés par l'em-
ploi inadéquat de l'appareil.
■ Vous vous entraînez avec un appareil dont la technique et la sé-
curité correspondent aux exigences modernes. Les sources pos-
sibles de danger qui pourraient entraîner des blessures ont été
soit supprimées, soit sécurisées.
■ L´appareil est conforme à la classe H de la norme EN 957-1/-
2/-4 et convient donc pour soins thérapeutiques.
■ Les réparations inadéquates et les modifications apportées à la
construction de l'appareil (démontage des pièces d'origine,
montage de pièces non autorisées, etc.) peuvent entraîner des
risques imprévus pour l'utilisateur.
■ Les composants endommagés peuvent affecter votre sécurité et
la durée de vie de l'appareil. On remplacera donc sans tarder
les composants usés ou endommagés et on interdira l'emploi de
l'appareil aussi longtemps qu'ils n'auront pas été remplacés.
N'utiliser que des pièces de rechange KETTLER d'origine.
■ En cas d'entraînement régulier et intensif, il y a lieu de contrô-
ler, tous les mois ou tous les 2 mois, toutes les pièces de l'ap-
pareil et en particulier les vis et les écrous.
■ Afin de garantir de sécurité indiqué par le construction à long
terme, l’appareil devrait être contrôlé et révisé réulièrement (une
fois par ans) par un spécialiste (revendeur spécialisé).
■ Attirer l'attention des personnes présentes, surtout des enfants,
sur les dangers qu'ils courent pendant les exercices. Cela est
surtout valable pour la zone de mouvement des haltères.
■ Avant de commencer, consulter son médecin traitant pour s'as-
surer que l'entraînement avec l'appareil n'est pas nuisible à la
santé. Son diagnostic devrait servir de base pour la composition
de son programme de travail. Un entraînement exagéré ou mal
organisé peut être nuisible à la santé.
■ Touts manipulation/modification á l’appareil peut provoquer
des dommage ou représenter un danger de la personne. Des
modifications ne peuvent être apportées que par du personnel
qualifié formé par la Ste. KETTLER.
■ On cas de doute, on est prié de s'adresser à son concession-
naire KETTLER.
Instructions de montage
Lire attentivement les présentes instructions avant le montage et la première utilisation de l'appareil. Elles contiennent
des renseignements importants relatifs à la sécurité des personnes ainsi qu'à l'emploi et à l'entretien de la station d'en-
traînement. Conserver soigneusement lesdites instructions pour d'éventuels renseignements ainsi que pour effectuer
l'entretien de l'appareil ou commander des pièces de rechange.
F
Assembly Instructions
GB
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12
Checkliste (Packungsinhalt)
Checklist (contents of packaging)
Liste de vérification (contenu de l’emballage)
Checklijst (verpakkingsinhoud)
Lista de control (contenido del paquete)
Lista di controllo (contenuto del pacco)
Lista kontrolna (zawartość opakowania)
GB
F
NL
E
I
PL
2
1
2
M8x65
2
M8x70
2
M5x20
6
M8
4
ø16
4
ø25
2
ø21
2
2
2
1
1
1
2
1
Messhilfe für Verschraubungsmaterial
Measuring help for screw connections
Gabarit pour système de serrage
Meethulp voor schroefmateriaal
Ayuda para la medición del material de atornilladura
Misura per materiale di avvitamento
Wzornik do połączeń śrubowych
GB
F
NL
E
I
PL
13
1
2
B
A
M8x70
ø16
M8x70
ø16
ø16
B
B
A
A
Achten Sie bitte darauf, die Schraubenverbin-
dung nur so fest anzuziehen, dass sich die
Rohre leichtgängig drehen lassen.
Ensure that the bolt joint is tightened just
enough to allow the tubings to turn easily.
Veiller à ce pue la visserie ne soit pas trop ser-
ree, por ue les tubes puissent tourner.
Let erop dat de schroefverbinding mag wor-
den aangedraaid, dat de set buizen makke-
lijk gedraaid kan worden.
Atornille los tornillos de manera que el en-
samblaje permita una rotación suave de los
tubos.
Far sì che i raccordi a vite vengano stretti in
modo tale da consentire di girare facilmente i
tubi.
Proszę pamiętać, że połączenia śrubowe
należy dokręcać tylko tak silnie, by rury
mogły się lekko obracać.
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17
When ordering spare parts, always state the full article number,
spare-partnumber, the quantity required and the S/N of the pro-
duct.
Example order: Art. no. 07820-400 / spare-part no. 10100016
/ 2 pieces / S/N......
Important: spare part prices do not include fastening material; if
fastening material (bolts, nuts, washers etc.) is required, this
should be clearly stated on the order by adding the words „with
fastening material“.
KETTLER GB Ltd. · KETTLER House, Merse Road · North
Moons Moat · Redditch, Worcestershire B98 9HL
KETTLER International Inc. · P.O. Box 2747 · Virginia Beach,
VA 23450-2747
http://www.kettler.net
USA
GB
En cas de commande de pièces de rechange, nous vous prions
de mentionner la référence article, le numéro de pièce de rechan-
ge, la quantité demandée et le numéro de série de l’appareil.
Exemple de commande : no. d'art. 07820-400 / no. de pièce de
rechange 10100016 / no. de série ...
Important : les pièces de rechange visser sont toujours facturèes
et livrèes sans matèriel de vissage. Si vous avez besoin du matè-
riel de vissage correspondant, ceci doit être indiquè par le sup-
plèment «avec matèriel de vissage» lors de la commande des
pièces de rechange.
KETTLER Benelux B.V. · Indumastraat 18 · NL–5753 RJ Deurne
KETTLER Benelux B.V.
filiaal België · Brandekensweg 9 · B–2627 Schelle
KETTLER France
5, Rue du Chateau · Lutzelhouse · F–67133 Schirmeck Cedex
http://www.kettler.net
F
B
NL
Vermeld bij de onderdelenbestellingen a.u.b. het volledige arti-
kelnummer, het onderdeelnummer, het benodigde aantal en het
serienummer van het apparaat.
Bestelvoorbeeld: artikelnr. 07820-400 / onderdeelnr. 10100016
/ 2 stucks / serienummer........
Belangrijk: Vast te schroeven onderdelen worden in principe zon-
der schroefmateriaal berekend en geleverd. Indien er behoefte
aan dit schroefmaterial bestaat, dan kan dit door de toevoeging
„met schroefmateriaal“ bij de bestelling worden vermeld.
KETTLER Benelux B.V. · Indumastraat 18 · NL–5753 RJ Deurne
KETTLER Benelux B.V.
filiaal België · Brandekensweg 9 · B–2627 Schelle
http://www.kettler.net
B
NL
Indicar con los pedidos de piezas de repuesto el número com-
pleto del artículo, el número de la pieza de repuesto, las unida-
des solicitadas y el número de serie del aparato.
Ejemplo: Nº del artículo: 07820-400 / Nº de la pieza de re-
cambio: 12802003 / 1 pieza / Nº de serie: ...
Importante: las piezas de recambio que se debe atornillar siem-
pre se suministran y facturan sin tornillos. Si necesita los tornillos
correspondientes, indíquelo en el suplemento “con tornillos” cuan-
do haga el pedido.
BM Sportech S.A. · C/ Terracina, 12 PLA-ZA · 50197 Zara-
goza
http://www.bmsportech.es
E
Ordering Spare Parts
GB
Commander de pièces de rechange
F
Onderdelenbestellingen
NL
Piezas de recambio
E
Per l’ordinazione di parti di ricambio indicate il completo nume-
ro di articolo, della parte di ricambio, il numero di unit necessa-
rio nonchè il numero di serie dell’apparecchio.
Esempio di ordinazione: n. art. 07820-400 /n. parte di ricambio
70121840 / 2 unit /n. di serie...
Importante: le parti di ricambio da avvitare vengono fatturate e
fornite di principio senza materiali di avvitamento. Qualora si do-
vesse necessitare dell’apposito materiale di avvita-mento, questo
va indicato in occasione dell’ordinazione della parte di ricambio
aggiungendo „con materiale di avvitamento“.
KETTLER SRL
Strada Per Pontecurone 5 · I–15053 Castelnuovo Scriva (AL)
http://www.kettler.net
I
Przy zamawianiu części zamiennych proszę podawać kompletny
numer artykułu, numer części zamiennej i numer serii urządzenia.
Przykład zamówienia: nr artykułu 07820-400 / nr części za-
miennej 67000170 / 2 sztuki / nr kontrolny .........
Uwaga: Przykręcane części zamienne zasadniczo rozlicza i dost-
arcza się bez materiału montażowego. Jeżeli potrzebny jest sto-
sowny materiał montażowy należy przy zamawianiu części za-
miennych zaznaczyć to dopiskiem "mit Verschraubungsmaterial"
("z materiałem montażowym").
KETTLER Polska · al. Piastow 3 · PL–64-920 Pila
http://www.kettler.net
PL
Parti di ricambio
I
Części zamiennych
PL
18
12
14
11
10
16
1
13
717 6892416 53
Ersatzteilzeichnung und –liste
Spare parts drawing and list
Dessin et liste des pièces de rechange
Reserveonderdeeltekening en –lijst
Designación y lista de las piezas de recambio
Disegno ed elenco dei pezzi di ricambio
Rysunek i lista części zamiennych
GB
F
NL
E
I
PL
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23
Place one foot flat on a stool in front
of you using a wide stance. Both
feet pointing forward. For additio-
nal support the hands might rest on
the bent knee. Now move the bent
knee and the hips slowly forward.
Then change the leg.
Benefits: hips
3. Stretch exercise for the hips
In a tucked position, pull the knees
upwards and move the head to-
wards the knees. The hands grasp
the lower legs.
Benefits: Back and buttock muscles
1. Stretch exercise for the back muscles
In a standing or upright seated po-
sition, pull the right arm towards the
floor. Tilt the head to the left hand
side. The head is not turned, the
eyes look straight ahead, so that the
left ear moves towards the shoulder.
Benefits: Shoulder and neck muscles
4. Stretch exercise for the shoulder muscles
Stand with the wall on right hand
side. Lean against the wall with your
right hand and the arm slightly bent
at the elbow. The fingertips point
backwards. Then turn the upper
body slowly towards the left. Then
repeat the exercise with the other
arm.
Benefits: chest muscles
5. Stretch exercise for the chest muscles
Stand in front of a stool. Place one
heel on the stool, holding the leg
slightly bent and pull the toes to-
wards you. Now move your upper
body slighty forward while keeping
the back straight. Then change the
leg.
Benefits: back of your thighs
2. Stretch exercise for the back of your thighs
Stretching exercises
GB
The back trainer „VITAL“ has been designed especially to exerci-
se the muscles of the back without putting too much strain on the
spine. Nowadays, where sedentary occupations are widespread,
regular exercise of the back muscles is especially important to
avoid weakening of the lower torso muscles.
Important Indications
Before beginning your training program, consult your doctor to
ensure that you are fit enough to use the unit. Base your program
on the result of his medical examination. Incorrect or excessive
training may have an adverse affect on your health.
The following training instructions are only suitable for healthy
people.
Warm up/Stretching
Begin each training session with light gymnastic exercises.
Stretch exercises 1 – 5 should be carried out before and after
exercising. Stretch exercises are an essential part of the warm-up
phase of fitness training. They release tension in the muscles and
improve the circulation. We would like to suggest some stretch
exercises that should be carried out before and after exercising.
They are each intended to target a certain group of muscles and
can be used during your back muscle training.
Training Instructions
GB
Important points concerning stretch exercises:
■ Assume the stretch position gradually.
■ The maximum stretch position should be well below the pain level.
■ Hold the stretch position for 10 – 20 seconds.
■ Do not „rock“ or „balance“ the body during the stretch phase.
Training instructions/planning
For the first three weeks as a beginner, carry out the back exerci-
se 1a, b, c (page 24) three times a week doing between 8 – 12
repetitions. When you are advanced you can carry out the back
exercises 1d, 2, 3 (pages 24 – 25). Between two training sessi-
ons there should be one resting day. After the first three weeks you
can intensify the training gently. First by increasing the number of
repetitions to 12 – 15 and later by increasing the number of sets
(a set is a defined number of repetitions carried out without a bre-
ak) to 2 – 3 with 12 –15 repetitions each. After each set make
sure you rest for about 60 – 90 seconds and use these breaks for
relaxing and/or stretching.
All movements should be carried out evenly, not rapidly or jerky.
One repetition should take approximately 6 seconds: raising tor-
so (2 seconds), holding that position (2 seconds), releasing torso
into starting position (2 seconds). Make sure you always breathe
regularly. Excessive training that makes you gasp for breath is to
be avoided in all instances.
The amount of training done in a particular session should be in-
creased gradually to avoid strain and other unpleasant physical
complaints e.g. stiffness of the muscles.
24
Exercise 1a – d Raise the upper body
Starting position: Adjust the length of your upper leg so that your
upper legs lie just below the pelvic bone and the upper part of
your body can still be freely moved. Place your feet on the bottom
tubes. Grip the handles and secure your legs by means of the leg
pads.
Performing the movements: The following 4 exercise variations (a
– d) represent the back exercises in the sequence of their loading
intensity (arm position).
Beginners and people with hesitant movements may grip the
handles to support their movement. The more advanced should
place their hands on the neck or in the over-head position during
training. Slowly bend your upper body forward out of the oblique
position until the shown end (fig. 1c) position is reached. Then
straighten your upper body again until the body is stretched, but
do not strain. The vertebral column forms one line with the leg
axis. Keep your back straight throughout these movements.
Action on: Back extensor, gluteal and back of the upper leg mu-
scles.
fig. 1a
fig. 1b
fig. 1c
fig. 1d
Exercise Description
GB
25
2. Raise the upper body, with rotation
Starting position: as Exercise 1
Performance of movement: as Exercise 1, but slowly rotate the up-
per part of your body to the left and right on both sides.
Action on: as Exercise 1, also the back rotator muscles.
3. Raise upper part of body to the side
Starting position: Adjust the back support pad for the lateral trai-
ning. Adjust the support pad according to the length of your up-
per leg so that the upper leg lies just underneath the pelvic bone,
and the upper part of your body can be freely moved. Place your
feet on the side of the bottom tubes. Grip the handles with your
hands. Secure your legs using the leg pads.
Performance of movement: Place your hands behind your head.
Bend the upper part of your body from the oblique position to the
side towards the back support pad, then raise again. Change si-
des after the exercise repetitions.
Action on: lateral torso flexor muscles.
Exercise Description
GB
fig. 2 fig. 3
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