Bedienungsanleitung Crivit Z29550 IAN 53313 (Seite 10 von 47) (Englisch, Dänisch)

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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

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.

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

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

. Now step onto

this platform

with the appropriate foot and

place the other foot on the platform

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

right down and ﬁrst remove the foot

on the other platform

that is in the air. After

that, get oﬀ the other platform

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

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

m CAUTION! DANGER OF INJURY! Do not

extend the elastic cords

beyond their maximum

length. The maximum lengths of the elastic cords

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

around the wrists. Always use

the handles

m ATTENTION! Hold the handles

horizon-

tally when you pull on the elastic cords

The longer you pull the elastic cords

, 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.

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