17
GB
Exercises
For all the following exercises, please
note:
• Take hold of the handles.
• Execute the movements in a controlled
fashion.
• Keep your arms tense.
• Before each training session, check
whether the fastenings of the rope
hooks are tightly closed.
• The duration of the exercise sets should
be based on your personal fitness level.
Divide the exercises into multiple sets
and pause between individual sets.
We recommend 3 sets per exercise, with
the duration of the repetitions orientated
according to your fitness level.
For arms, shoulders, legs and
buttocks (Fig. N)
Starting position
1. Stand with your feet on the stepper.
2. Take hold of the straps. The backs of your hands
are pointing upwards.
End position
3. Tighten your arm and stomach muscles and
buttocks.
4. Lift your left arm, slightly bent, in front of you to
shoulder height, while you press the right pedal
down with your foot.
5. Drop your left arm, and lift your right one at the
same time, while pressing the left pedal down
with your foot.
6. Your head is an extension of your spine and
your upper body is upright.
7. Repeat this exercise 10–15 times in sets of three.
Important: Your arms swing in the
opposite direction of your legs, and your
pelvis remains straight.
For the arms, especially for the
shoulders (Fig. O)
Starting position
1. Stand with your feet on the stepper. The pedals
are not needed for this exercise.
2. Take hold of the straps and hold your hands at
hip-height.
End position
3. Tighten your arm and stomach muscles.
4. Pull your right arm towards your chin. While
doing this, pull your elbow up sideways to
shoulder height, with the back of your hand
facing upwards.
5. At the same time, lower your left arm.
6. Stay in this position for a moment and then go
back to your starting position.
7. Now, pull your left arm up towards your chin.
While doing this, pull your elbow up sideways
to shoulder height, with the back of your hand
facing upwards.
8. At the same time, lower your right arm.
9. Repeat this exercise 10–15 times in sets of three.
Important: During this exercise, keep
your upper body and pelvis straight.
For the arms, legs, buttocks and
especially the upper arms (Fig. P)
Starting position
1. Stand with your feet on the stepper.
2. Take hold of the straps and hold your hands at
hip-height. Your elbows remain close to your
body. The palms of your hands are pointing
upwards.
End position
3. Tighten your arm and stomach muscles.
4. Lift your right underarm up, at the same time
pressing the left pedal down with your foot.
5. Lift your left underarm up now, pressing the right
pedal down with your foot at the same time.
6. The right arm is lowered down at the same time.
7. Repeat this exercise 10–15 times in sets of three.
Important: During this exercise, keep
your upper body and pelvis straight.
For the back, shoulders, chest, legs
and buttocks (Fig. Q)
Starting position
1. Stand with your feet on the stepper.
2. Take hold of the straps and hold your hands
close to your body at the sides.
End position
3. Tighten your buttocks and stomach muscles.
4. Press down alternately on the pedals with your
feet. Your arms should move back and forth
naturally, as if you were walking or climbing
stairs.
5. Your head is an extension of your spine and
your upper body is upright.
