Hudora 76747 Instructions De Montage page 4

INSTRUCTIONS ON ASSEMBLY AND USE
EN
CONGRATULATIONS ON PURCHASING THIS PRODUCT!
Please read these instructions carefully. The instructions are an integral component of the pro-
duct. Therefore, please store them and the packaging carefully in case questions arise in the
future. Please always include these instructions when giving the product to a third party. This
product must be assembled by an adult. This product is not designed for industrial use. The use
of the product requires certain capabilities and skills. Always adjust according to the age of the
user and use for the purpose it has been designed for.
TECHNICAL SPECIFICATIONS
Item: Aerobic Step
Item number: 76747
3-level height adjustable: 16 cm, 21 cm and 26 cm
Maximum assembled dimensions: approx. 100,5 x 37 x 26 cm
Maximum user weight: 125 kg
Purpose: Training equipment for effective total body workout and for
practicing choreographies (Step Aerobic).
If you have assembly problems or would like further information on the product, we have all you
need and more at http://www.hudora.de/.
CONTENTS
1 x Step Body | 2 x Step Support | 1 x These instructions
Other items are meant to facilitate safe transportation and are not required for the installation
and use of the product.
SAFETY INSTRUCTIONS
• Ensure that all parts are in the right place before beginning your exercises. Loose parts or
damage can lead to injuries.
• Make sure that the floor is level. We recommend placing a mat under the product in order to
protect the floor.
• The following exercises are intended for people of low to average fitness and can be up-
graded at any time. WARNING! Give yourself time to familiarise yourself with the product and
make sure you are maintaining a good posture. If you feel pain or discomfort, please leave
out the relevant exercises.
• If you have health problems, consult your doctor on which exercises to select.
• The effectiveness of the exercises shown is considerably increased by tensing the respective
muscles. You could damage your health if you don't apply the training principles or instruc-
tions correctly!
• WARNING! This equipment is not suitable for therapeutic use and is not a child's toy! To avoid
physical risks, you should have a basic level of fitness before starting the training. If in doubt,
please consult your doctor.
INSTRUCTIONS ON ASSEMBLY
Your HUDORA Aerobic Step can be used in several heights by propping it with both supports
that are located in the cavity of your HUDORA Aerobic Step. Furthermore, your HUDORA Aerobic
Step can be angularly altered, in order to adjust the device to the desired workout or respectively
intensity.
Level 1: The supports are fixed to the inside without altering the height. (Picture 1)
Level 2: The feet are propped with the entire topside of the supports. (Picture 2)
Level 3: The feet are only propped with the raised topside of the supports. (Picture 3)
Incline: Combination of position 1 and 3. (Picture 4)
Beginners should stick to the use of the lowest height at the beginning. Ensure that the connec-
tors snap into place with a click.
USAGE INSTRUCTIONS
WARM UP
Warm up before each training session. Walking or running on the spot and light stretching exer-
cises are excellent for warming up.
EXERCISE SUGGESTIONS
(For illustrations, see attached poster)
1. Basic Step
Stand with feet parallel, spaced out at hip width. Step centrally onto your HUDORA Aerobic Step
with the right foot. Slightly bent knees, weight shifted forwards. (Picture A) Place the left foot
parallel to the right foot on your HUDORA Aerobic Step. Entirely straighten up. (Picture B) Step
off your HUDORA Aerobic Step starting with the right foot followed by the left foot. Dynamically
repeatedly step on and off your HUDORA Aerobic Step. Alternately switch sides, 8 times right,
8 times left, 1 minute long.
Intensity: Adjust your HUDORA Aerobic Step to a higher height.
2. Squat Jump, Step Down
Adjust your HUDORA Aerobic Step to the higher height Level 1 or 2. Stand with feet spaced out at
shoulder width; tips of your toes pointing slightly outward. Start in a half-squat position and use
the arms to generate swing (Picture A). Pull the arms forward, use both feet to exert pressure
against the ground, straighten legs and hop onto your HUDORA Aerobic Step (Picture B). Land
on your HUDORA Aerobic Step in a full-squat position; feet spaced out at shoulder width; back
is kept straight; the eyes looking forward (Picture C). Straighten up (Picture D) and step off your
HUDORA Aerobic Step starting with the right foot followed by the left foot (Alternate the order
that you use to step off: right/ left, left/ right). 8 repetitions; followed by an active break of 15
seconds (walking on the spot) and in turn follow this up with yet another set of 8 repetitions.
Intensity: Adjust your HUDORA Aerobic Step to a higher height; 4 sets.
All images are examples of the design.
3. Knee Lift
Stand with feet parallel; spaced out at hip width. Use the left foot to diagonally step onto your
HUDORA Aerobic Step. The toe tips of your left foot should point in the direction of the right front
corner of your HUDORA Aerobic Step. Shift weight to left leg. Slightly bend the left knee. Bend
your arms backwards to a 90° elbow joint angle (arm support posture for the body lift up from
a chair). Simulate a running movement only with the arms. Pull the right arm forwards and the
left arm backwards (Picture A). Shift your entire body weight forwards, straighten upper body.
Raise right knee up to hip level. Pull the left arm forwards, the right arm backwards (Picture
B). Step off your HUDORA Aerobic Step starting with the right foot followed by the left foot.
Repeat the entire workout with the other leg pointing in the other direction (mirrored repetition).
1 minute long.
4. Over The Top
Stand with your HUDORA Aerobic Step positioned sideways next to you on the left. Neutral star-
ting position. Step onto your HUDORA Aerobic Step with the right foot. Generate swing (Picture
A). Use the right foot to exert pressure against your HUDORA Aerobic Step and hop into the air
(Picture B). Land on your HUDORA Aerobic Step with your right foot; step off your HUDORA
Aerobic Step with the right foot on the right side of your HUDORA Aerobic Step (Picture C + D).
Repeat with the other side. Alternately 8 times right/ left, then jog 8 times on the spot, repeat
workout. 1 minute long.
5. Step Lift
Stand with feet spaced out at slightly more than shoulder width, tips of your toes pointing slightly
outward, Knees slightly bent. Grip your HUDORA Aerobic Step from the top, with the grip of your
hands spaced out at shoulder width, hand palms should point towards the body. The underside
of your HUDORA Aerobic Step should face forwards. Stretch back, Pull shoulders backwards
and downwards (Picture A). Pull up the elbows sideways and as such raise your HUDORA Ae-
robic Step. Keep shoulders low and wrists straight (Picture B). Return to Position A). 15 - 20
repetitions, 2 sets.
6. Staggers
Adjust your HUDORA Aerobic Step to an inclined position. Stand next to the left lower end of
your HUDORA Aerobic Step. Raise your right leg and use it to step onto your HUDORA Aerobic
Step (Picture A). Stretch out the right leg until both feet are at the same height (Picture B). Then
lower the left foot to the ground and keep the knee slightly bent. Move the right foot slightly
forward and then step on your HUDORA Aerobic Step (Picture C) and again stretch out the right
leg until both feet are at the same height (Picture D). Use this sequence to move forwards with
springy movements, towards the high end of your HUDORA Aerobic Step. Subsequently carry
out the sequence in reverse; with the same leg from the high to the low end. Switch side and
leg: 1 minute long.
7. Single Leg Squat
Adjust your HUDORA Aerobic Step to the higher height Level 3. Step centrally onto your HUDORA
Aerobic Step with the left foot. Shift full body weight onto the left foot, so that the right foot
remains dangling in the air at the same height. Close your hands in front of your chest with arms
slightly stretched out. Stretch out the right leg; raise the toe tips without lifting the foot (Picture
A). Bend the left leg, lower the butt. Push the right leg slightly forward. Lower yourself as far as
possible. (Picture B) Perhaps you can even lightly touch the floor, with the right heel. Make sure
that the pelvis remains straight. Return to the starting position. 8 - 12 repetitions, switch sides.
8. Triceps Press
Your HUDORA Aerobic Step is adjusted to the higher height Level 3. Sit on your HUDORA Aerobic
Step. Place your hands as leaning support, next to the pelvis. Fingertips pointing forward. Draw
up legs. Raise the butt. Press out from the shoulder. (Picture A) Bend your arms and press the
elbow against each other, so that they can not tilt outwards (keep arms parallel). Pull the shoul-
ders backwards and downwards. (Picture B) Stretch out the arms again. Keep butt and back
during the exercise as close as possible to your HUDORA Aerobic Step. 8 - 12 repetitions, 2 sets.
9. Hip Stretch
Adjust your HUDORA Aerobic Step to the desired height level. The lower the height level, the
more intense. Sit on your HUDORA Aerobic Step. Eyes directed towards the shorter end. Bend
the right leg to an angle, such that the knee is tilted outwards. Raise the toe tips without moving
the foot. Drag yourself to the right edge of your HUDORA Aerobic Step and use your right leg,
to hook yourself onto the right front corner of your HUDORA Aerobic Step, so that the right
lower thigh rests on the short end of your HUDORA Aerobic Step. Slide the left leg sideways
backwards. Now turn the left side of the pelvis forward and lean your upper body forwards.
Stretch your arms out forwards in the direction of the floor and use your HUDORA Aerobic Step
or floor as support. Feel the stretch in the butt and release tension. Breathe evenly. 30 seconds.
Switch sides.
MAINTENANCE AND STORAGE
Use a dry or damp cloth only to clean the product; do not use special cleaning agents! Check
the product for damage or traces of wear and tear before and after each use. Do not make any
structural changes. For your own safety, please use original spare parts only. These can be sourced
from HUDORA. If parts become damaged or if sharp edges or corners should develop, the product
may not be used any more. If in any doubt, please contact our service team (http://www.hudora.
de/service/). Store the product in a safe place where it is protected from the elements, cannot be
damaged, and cannot injure anyone.
DISPOSAL ADVICE
At the end of the product's life, please dispose of it at an appropriate collection point provided in
your area. Local waste management companies will be able to answer your questions on this.
SERVICE
We make every effort to deliver faultless products. If faults do arise however, we put just as much
effort into rectifying them. You can find numerous information on the product, replacement parts,
solutions to problems and lost assembly manuals at http://www.hudora.de/service/.
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