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2. Grab the gymnastics pole wth your arms bent, pull it behind your
head so shoulder height.
End position
3. Tense your buttock, arm and abdominal muscles
4. Extend your buttocks out behind you and bend our knees. Make
sure your upper body is titled slightly forwards.Your knees do not
extend past the tips of your toes.
5. Hold this position briefly and then return to the starting position.
6. Rapeat the exercise B to 12 times in three sets.
Important: perform the movements slowly and hold your back
straight throughout the entire exercise.
Press-up (Fig. N)
use the base plate (1) and both press-up grips(6) for this exercise.
Insert the press-up grips into the side positions on the base plate as
described in the section,"Mounting and removing the Pressup
grips (Fig.D)".
Starting position
1. Get into the press-up position and place the product under you at
chest height.
2. Support yourself with both hands on the product.
3. Your body is straight and forms a line.Tighten your abdominal
muscles.
4. Only the tips of your toes are touching the floor.
End position
5. Bend your arms and lower your upper body in a controlled
movement until your upper arms are parallel to your upper body.
Keep your upper arms against your body and your head aligned with
your spine.
6. Push your body back up and return to the starting position without
fully straightening your arms.
7. Repeat the exercise 10 to 25 times in three sets.
Important: be very careful to maintain your body tension the whole
time.
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Stretching
Take sufficient time to stretch after each exercise session. Some
simple exercises to do this are shown below.
You should perform each exercise 3 times per side for 15-30 seconds.
Neck muscles
1. Stand in a relaxed posture.
2. Pull your head gently to one side twine your hand, first to the left
and then to the right.
This exercise stretches the sides of your neck.
Arms and shoulders
1. Stand up straight with your knees slightly bent.
2. Bend your right arm behind your head until your right hand is
between your shoulder blades.
2. Grip your right elbow with your left hand and
3. pull it backwards.
4. Change sides and repeat the exercise.
Leg muscles
1. Stand upright and lift one foot off the floor.
2. Rotate it slowly, first in one direction then the other.
3. Switch feet after a while.
Important: make sure your thighs remain parallel to one another
While doing so, push your pelvis forwards and keep your upper body
straight.
Storage, cleaning
When not in use, always store the product clean and dry at room
temperature, Only clean the product with a damp cloth and
wipe dry afterwards.
IMPORTANT! Never clean the product with harsh cleaning agents.
Disposal
Dispose of the product and the packaging in an environmentally
friendly manner.
The recycling code is used to identify various materials for
recycling,.The code Consists of the recycling symbol-which is meant to
reflect the recycling symbol-which is meant
To reflect the recycling cycle- and a number which identifies the
material.
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