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• Protect the product against ex-
treme temperatures, sunlight and
humidity. Improper storage and
use of the product may lead to
premature wear and possible con-
struction breakdowns, which can
result in injuries.
• Be particularly mindful of wear of
parts made of foam.
• Retighten the screw connections
regularly.
Assembly
The product should be assembled by
two people.
Take care with damage-prone/delicate
floors! If necessary, use a pad to protect
the floor.
Assemble the product as shown in figs. B-D.
Use the Allen keys (18) and spanners (19) pro-
vided for assembly.
Disassembly
To disassemble the product, proceed in reverse
order.
Use
We recommend covering the product with a tow-
el before your workout. The product has multiple
settings.
Settings for pads and dip station
The pad (3) with the grips (4, 5) can be set at 6
different heights/lengths.
1. Unscrew the fixing pin (7).
2. Loosen the set screw (8) and pull the pad with
the grips out to the desired length.
3. Retighten the set screw (8).
4. Insert the fixing pin (7) into the fixation hole in
the frame and retighten this as well.
5. Check that the fixing pin is firmly in place.
Note: Make sure that the "STOP" marking is
clearly visible. Do not pull the bar (6) out any
further than the "STOP" marking (fig. B).
Setting the angle
The product's angle of incline can be set at three
positions:
1. Lift the upper end of the pad until you have
reached the desired angle of incline.
2. Insert the fixing rod into the respective recess
to set the desired angle of incline.
3. Check that the backrest is firmly in place.
General exercise tips
Exercise programme
• Wear comfortable sports clothes and trainers.
• Warm up before every session and let your
workout ease down gradually.
• Take breaks of sufficient length between exer-
cises and drink enough fluids.
• Never overexert yourself if you are a begin-
ner. Increase the intensity of your workouts
slowly.
• Perform all exercises evenly, not jerkily and
rapidly.
• Try to breathe evenly. Exhale on exertion and
inhale when resting.
• Be sure to maintain correct body position
while performing the exercises.
General training plan
Set up an exercise plan that matches your needs
with sets consisting of 6-8 exercises.
Pay attention to the following principles:
• Take a 30-second break between each set of
exercises.
• Warm up each group of muscles properly
before each training unit.
• We recommend in addition that you stretch
after each unit.
Warming up
Take plenty of time to warm up before each
training session. We describe below a few
simple exercises for this.
You should repeat each set of exercises 2-3
times.
Neck muscles
1. Slowly turn your head to the left and to the
right. Repeat this movement 4-5 times.
2. Slowly rotate your head first in one direction
and then in the other.
Arms and shoulders
1. Interlock your hands behind your back and
carefully pull them upwards. If you bend your
upper body forwards at the same time, all
muscles are warmed up optimally.
2. Rotate both shoulders forwards at the same
time and after one minute change direction.
3. Pull your shoulders towards your ears and
then let them drop.
4. Rotate your left and right arms forwards in
turn and backwards after one minute.
Important: Keep breathing steadily
while doing so!
Suggested exercises
With this product you are not only exercising
your gluteus but also aiding your coordination
and your cardiovascular system. In addition, the
arm movements, whether involuntary or specific,
mean that you are exercising your arm and
abdomen muscles at the same time.
The following section introduces just a few of
many possible exercises.
Note: You can tailor your sessions by increas-
ing or not increasing the product's settings.
Press-ups (fig. F)
Starting position
1. Set the product in the flattest position.
2. Stand a short distance behind the product.
3. Hold the grips from above and extend your
elbows. Lower body, upper body and head
form a straight line.
Final position
4. Tense your arm and chest muscles.
5. Bend your arms and lower your body.
6. At the same time keep the elbows close to the
body.
7. Hold this position briefly and return quickly to
the starting position while exhaling.
8. Repeat the exercise in 4 sets of 10. Rest for
about 90 seconds between sets.
Important: Be sure to keep your body
tense throughout the exercise. Keep
your upper body straight and push your
shoulder blades down towards your
buttocks.
Dips (fig. G)
Starting position
1. Set the product in the most vertical position.
2. Stand with your back a short distance behind
the product.
3. Hold the grips from above. And keep your
elbows extended.
4. Bring your legs forward until your hips are
bent but knees are extended
Final position
5. Tense your arm and chest muscles.
6. Bend your arms and slowly bring your but-
tocks down towards the floor until the elbows
reach 90º angle.
7. Hold this position briefly and return quickly to
the starting position.
8. Repeat the exercise in 4 sets of 5. Rest for
about 90 seconds between sets.
Important: Maintain your body tension
throughout the exercise. Keep your up-
per body straight and come down ver-
tically as you lower your buttocks. You
can simplify the exercise by bending
your knees and bringing them closer to
your body.
Arm bend (fig. H)
Muscles strengthened: front upper arm
Starting position:
1. Put the bench in the lowest position. Kneel
behind the bench.
2. Position your upper body on the edge of the
bench and your upper arms on the bench
pads.
3. Hold the dumbbell in your right hand with the
back of the hand facing downwards. Elbows
are extended.
Final position
4. Bend the elbow as far as you can while
exhaling.
5. Slowly return to the starting position.
6. Change sides and repeat the exercise in 5
sets of 10. Rest for about 90 seconds between
sets.
Important: Be sure to keep your torso
tense throughout the exercise. Push
your shoulder blades towards your
buttocks.
Torso lift (fig. I)
Muscles strengthened:
Abdominal muscles
Starting position:
1. Set the bench in the middle position. Lie on
your back on the bench.
2. Place your hands behind your head with
palms facing upwards.
3. Wedge your feet behind the foot pad.
Final position
4. Lift your upper body up from the bench as
high as you can while exhaling.
GB
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