AeroLife DR-9900 User manual

Brand: AeroLife

Model: DR-9900

Type: User manual

・After you are used to the exercise, use one of the included tension bands and increase

the resistance.

Hip Exercise

Foot Spreading Hip Exercise

・While you are still getting used to the exercise, go at your own pace and aim to continue

the exercise for one minute.

・Take care not to hunch your back.

・Focus on the use of the muscles in your hips and buttocks.

Notes

● Exercise speed: Move your feet apart over one second and bring them together over three seconds

● Number of repetitions: 15

Put your hands on your hips and

straighten your back. Bend your ankles

at a 90-degree angle.

Move your feet apart while

exhaling.

Slowly move your feet back together

while inhaling.

Part Names

Your Kubire Twister Q2 comes with a DVD featuring the exercise program introduced here. It will give

you a kind and detailed introduction to the basic movements as well as exercise tips, making it easy

even for beginners and people who are not fans of exercise to get started. Go for your ultimate body

and have fun exercising!

Content (approx. 12 minutes)

① Before you exercise

②Waist exercise

③

Hip exercise

④Back exercise

⑤

How to mount the tension band

About the DVD Content

Program director: Gold's Gym Studio Director Kenji Hamanaka

• Booklet

● One exercise program DVD

● One user’s manual

■

About marks on the product from inspection

Some of the drive mechanisms for products that we ship have scratch marks on them. These

marks are due to product inspection.

We apologize for any inconvenience this may cause and appreciate your understanding.

●

One tension band (low tension)

・

Ships stored in the bottom of the base.

・

The band is a light gray color.

●

One tension band (high tension)

・Ships already mounted on the

tension band mount.

・The band is a dark gray color.

Included Accessories

Goal and Points

■Goal of the exercise

This exercise is effective in strengthening the gluteus maximus and gluteus minimus, which contribute

significantly to the firmness of the buttocks, the gluteus medius, which is important in maintaining the firmness

of the hip area, and even the pelvic floor muscles, which support the pelvis and internal organs from below.

■ Muscle focus areas

●

● Do not use excessive force.

Make the movements slowly and

pay attention to the use of your

muscles.

Notes

90°90°

● Gluteus medius

This muscle is important for pulling in the hip

region as a whole. Weakness in this muscle can

cause horizontal spreading in the hips.

● Gluteus maximus/gluteus minimus

This muscle is important to the firmness of the

hip region. Weakness in this muscle can cause

sagging in the hips.

● Pelvic floor muscles

The origin point of the waist, back and thigh

muscles, these muscles support the internal

organs and the pelvic floor from below. Since

they are responsible for pulling the pelvis

upward and inward, their weakness can cause

the pelvis to become misaligned. The muscles

play an important role in defining the border

between the buttocks and the thighs.

Note: Since the product is delivered already assembled, there

is no need to assemble it manually.

One tension band can be stored

when not in use.

Bottom view (tension band housing)

[How to remove]

Slide it slowly in this direction.

Pull it toward you.

Repeat on the other side.

Note: To put it back on, perform the steps in

the opposite direction.

Tension band

mount

Cushions

Foot plates

Base

Aim to move each foot outward by

45 degrees, for a total of 90 degrees

of separation, maintaining symmetry

between the left and right sides.

Handle

DR-9900 AEROLIFE

Slender waist twister -Instruction Manual-

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)

Waist Exercises

*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

Lef

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

Lef

3-5

3times

3-5set

3times

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.

Waist ExerciseStretching

Goal and Points

Hip Stretch

■

Goal of the stretch

This stretch loosens the area around the hip joints. The hip joints and the iliopsoas muscle play

the important role of connecting the upper body and lower body. Performing this stretch to

improve your mobility will allow you to move your body around more easily.

■ Muscle focus areas

● Be sure not to stop breathing, and

aim to exhale as you stretch your

muscles.

Stretch to an extent that is

comfortable and allows you to feel

your muscles stretching.

Notes

● Hip joints

The largest joints in the

human body, they join the

pelvis, femurs, ligaments and

muscles together to connect

the upper and lower body.

● Iliopsoas muscle

Joining the psoas major, psoas

minor and iliacus muscles, this is the

only muscle that connects the

upper and lower body.

1. Place the equipment down, place one knee on it, place your hands on your hips and assume an upright posture.

2. Place the leg without the knee down significantly forward with the knee bent.

3. Point the toes on your front leg forward and the toes on your back leg into the ground.

4. Slowly push your center of gravity forward while exhaling.

5. Slowly return to the original position while inhaling.

6. Repeat steps 4 and 5 three to five times.

7. Switch legs and repeat.

Goal and Points

Waist Twisting Exercise

■Goal of the exercise

In addition to the rectus abdominis muscle, located at the front of the waist, the often-overlooked

twisting motion of this exercise is effective in stimulating the abdominal oblique muscles on the

sides of the body.

■ Muscle focus areas

● Perform the exercise naturally

and be sure not to stop breathing.

●Do not use excessive force. Make

the movements slowly and pay

attention to the use of your muscles.

Notes

●

Keep your head and shoulders facing forward and take care that they

do not move with your arms.

●

Focus on the twisting of the muscles in and around your waist.

Note

● Use a mirror or other method to ensure that your back is not

hunched and remains straight.

● Focus on achieving a stretch in the muscles around your hip joints.

Notes

● Exercise speed: Your own preferred speed

● Number of repetitions: Your own preferred number of repetitions over one minute

Keep your back straight. You

may keep your ankles relaxed.

Move your arms back and forth in a large "walking" motion. Keep your legs

parallel to one another while moving them to the left and right together with

your arms.

Waist

1 2 3

*Does not use a tension band.

Be sure to push

your hips

outward

● Abdominal obliques

These muscles play an important role

in giving definition to the waist.

Weakness in these muscles can lead

to accumulation of fat on the sides of

the waist.

● Rectus abdominus

This muscle is important in pulling

in the waist. Weakness in this

muscle can lead to a hunched back

and the accumulation of fat in the

waist.

Goal and Points

Back Exercise

● While you are still getting used to the exercise, go at your own pace and aim to

continue the exercise for one minute.

● After you are used to the exercise, use one of the included tension bands and increase the

resistance.

●Take care not to pull your shoulders up or hunch your back.

●Focus on the movement of your shoulder blades and the use of the muscles in your back and hip areas.

Notes

Shoulder Blade Moving Exercise for the Back

● Exercise speed: Pull elbows down and move feet apart over two seconds and bring elbows

back up and move feet together over two seconds

● Number of repetitions: 15

Simultaneously pull your elbows down and

back and move your feet apart while

exhaling. Make sure to pull your elbows

completely back and envision pulling your

shoulder blades together.

■

Goal of the exercise

This exercise is effective in strengthening the latissimus dorsi and trapezius muscles, located around

the shoulder blades and important for a good-looking back. It also trains the entire hip area, helping

you to look better from behind. In addition, its significant use of the back muscles can help to increase

your metabolism.

■ Muscle focus areas

Aim to move each foot outward

by 45 degrees, for a total of 90

degrees of separation,

maintaining symmetry between

the left and right sides.

● Do not use excessive force. Make

the movements slowly and pay

attention to the use of your muscles.

Notes

● Trapezius (near the shoulder blades)

These muscles cover the entire neck and shoulder

and tighten the upper arm. Weakness in these

muscles can cause fat to hang down from the upper

back and flesh on the back to overlap with

undergarments.

● Latissimus dorsi (near the shoulder blades)

These back muscles run from the arm sockets to

the pelvis. If they become weak, fat can build up on

the sides of the torso and can be pinched by

undergarments.

●

Buttocks (gluteus maximus/minimus/medius and pelvic floor muscles)

These muscles pull up and tighten the entire hip region. (See page 9.)

① ② ③

Straighten your back, hold both arms

out straight in front of your chest and

make your hands into light fists. Bend

your ankles at a 90-degree angle.

Simultaneously return your arms to

the original position and bring your

feet back together while exhaling.

Sales Agency

〒111-0052 2-19-8,Yanagibashi,Taito-ku,Tokyo,Japan

TEL:+810338615361

AeroLife DR-9900 User manual

Brand: AeroLife

Model: DR-9900

Type: User manual

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AeroLife DR-9900 User manual

AeroLife DR-9900 User manual

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