Crivit Z29550 - Handbuch (Seite 10)

10 GB/IE
Assembly / Getting started
for tensile stress from above. Otherwise this may
result in injuries or damage to the swing stepper.
note: Unhook the elastic cords
5 if you do not
need them for exercising. This will help you avoid
the danger of stumbling. Finally, check that all nuts,
bolts and screws are securely tightened.
Q Getting started
You can exercise nearly all your body with this swing
stepper. Besides up and down, the exercise motion
also goes sideways. This means that you will tone
your hips, buttocks and stomach as well as the inner
and outer muscles of your thighs in particular. The
elastic cords
5 are to help you improve your upper
arm muscle strength while exercising.
Carefully read all safety and health care instructions
through.
Warming up:
In order to avoid the risk of injuries, you should
always warm up and relax your muscles before
doing any exercise.
j Set aside about 5 to 10 minutes to warm up
your muscles before you start exercising.
j For example, walk or run on the spot and
swing your arms in circular motions.
exercising / getting on and off:
j Do not put yourself under any pressure. At the
beginning, you should exercise at a level that
does not strain you. Slowly increase the intensity.
j As someone who is new to exercising, start with
just 3 minutes a day. In the first 2 weeks, increase
the exercise time to not more than 10 minutes.
After that you can increase the intensity.
j Press one pedal all the way down (until it is
lying on the base frame) by firmly pressing the
foot down on the platform
1 . Now step onto
this platform 1 with the appropriate foot and
place the other foot on the platform 1 that is
up in the air.
j Use the exercise device as if you were climbing
stairs.
j Keep your breath as calm and as measured as
possible.
m ATTenTIon! Always pay attention to your
body’s reactions when exercising. Stop exercis-
ing immediately if you feel any pain or feel ill.
j Do not stop exercising abruptly. Gradually slow
the step speed down.
j In order to get off the device, press one plat-
form
1 right down and first remove the foot
on the other platform 1 that is in the air. After
that, get off the other platform 1 .
note: The way the device behaves depends
on speed and step movement. The amount of
force increases with step speed.
exercising without the elastic cords 5 for
calves, thighs and buttocks, figure f:
j Always carry out the running or stair-climbing
movements at a steady speed.
j While exercising, move the arms backwards
and forwards in a natural motion. During the
exercise period, gradually raise your arms
higher and higher.
exercises no. 1 to 4 with elastic cords 5 :
m CAUTIon! DAnGer of InJUrY! Do not
extend the elastic cords 5 beyond their maximum
length. The maximum lengths of the elastic cords
5 are listed in the table below. Failure to do so
may cause injury and / or damage to the product.
m CAUTIon! rISK of InJUrY! Never wind
the elastic cords 5 around the wrists. Always use
the handles 6 .
m ATTenTIon! Hold the handles 6 horizon-
tally when you pull on the elastic cords 5 .
The longer you pull the elastic cords 5 , the greater
the exertion or the energy expended. We recommend
you do 3 sets of 6 to 12 repetitions for every exercise
described. Stretch your muscles after exercising.