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2. Attach the expander bands (8) and stand with
your feet on the product.
3. Grasp the handles of the expander bands and
let your arms hang loosely by your sides.
End position
4. Start the product using the display.
5. Tense your arm and abdominal muscles and
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.
6. At the same time, keep your left arm by your
body.
7. Remain in this position for a moment and then
return to the starting position.
8. Pull your left arm towards your chin. While
doing this, pull your elbow up sideways to
shoulder height, with the back of your hand
facing upwards.
9. Repeat this exercise slowly, until the set time has
elapsed.
Important: during this exercise, keep
your upper body and pelvis straight.
For arms, legs, buttocks and especial-
ly the upper arms (Fig. R)
Ensure that you always keep the handles horizon-
tal when pulling the expander bands (8).
Do not bend your wrist joints, as this would
overstrain them.
Starting position
1. Set the product to your desired time and vibra-
tion intensity.
2. Attach the expander bands and stand with your
feet on the product.
3. Grip the expansion bands and hold your hands
at hip height. Your elbows remain close to your
body. The palms of your hands are pointing
upwards.
End position
4. Start the product using the display.
5. Tense your arm and abdominal muscles.
6. Pull your right and left forearms upwards alter-
nately. Keep your back straight, your arms close
to your body and your knees slightly bent.
7. Repeat this exercise slowly, until the set time has
elapsed.
Important: during this exercise, keep
your upper body and pelvis straight.
Your knees stay slightly bent and body
tension is maintained throughout.
For the back, shoulders, chest, legs
and buttocks (Fig. S)
Ensure that you always keep the handles horizon-
tal when pulling the expander bands (8).
Do not bend your wrist joints, as this would
overstrain them.
Starting position
1. Set the product to your desired time and vibra-
tion intensity.
2. Attach the expander bands and stand with your
feet on the product.
3. Take hold of the expander bands and hold your
hands close to your sides.
End position
4. Start the product using the display.
5. Tense your buttock and abdominal muscles.
6. With your arms outstretched, pull the expan-
der bands out to the sides to shoulder height,
and then lower them again. The palms of your
hands are pointing downwards. Your head is an
extension of your spine and your upper body
is upright.
7. Repeat this exercise slowly, until the set time has
elapsed.
Important: during this exercise, keep
your upper body and pelvis straight.
Variation: perform the exercise with the
palms of your hands facing upwards.
Triceps push-ups with arm supports
(Fig. T)
Starting position
1. Place the mat (2) in front of the product.
2. Pull the integrated handles (1c) out of the pro-
duct and position them where you want them.
3. Set the product to your desired time and vibra-
tion intensity.
4. Start the product using the display and sit on
the mat with your back to the product.
5. Reach back, support yourself using the handles
and stretch your legs out.
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