Bedienungsanleitung Kettler OPTIMA 100 - CT1021-100 (Seite 20 von 26) (Deutsch, Englisch, Französisch)

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Cross trainers

Ideal for training major muscle groups like the legs, arms, torso and shoulders.

The workout is particularly easy on the joints thanks to the elliptical movement.

Cross training is particularly suitable for people whose job involves a lot of

sitting. When you are working out on the cross trainer you are in an upright

position. There is therefore no pressure on the back and spine. Different training

intensities are possible: just a leg workout – your hands then stay on the ﬁxed

handle, full body workout with passive use of the arms, full body workout with

active use of the arms. Combining an arm and leg workout provides an effective

full body workout using all the important muscle groups.

Upper body training on the handlebars also works out the arm, shoulder and

back muscles.

The advantages:

• Elliptical movement that is easy on the joints.

• Effective full body workout using all the important muscle groups.

• A varied workout with forwards and backwards movement.

• Ideal for health based fitness training.

Calories burned (kcal): approx. 700 per hour

Fat burned: approx. 55-59 g per hour

Posture and how to work out correctly

Make sure you are standing ﬁrmly and securely on the footboards.

The sole of the shoe may meet the front end of the footboard (especially with

small people).

The hands grip the handlebars at chest height and the elbows are slightly bent.

The upper body is in an upright position. Make sure that your knees and elbows

always remain slightly bend during the workout.

During the forward movement, make sure that you lift your heels off the ﬂoor,

similar to normal running, to ensure that you work out your calf muscles and

improve circulation to the feet.

Workout options

Your cross trainer provides you with a number of workout options. You can

determine the intensity of your upper body workout yourself by actively and

passively moving the handlebars. For example, you can increase the intensity

on the leg and gluteal muscles simply by moving the handlebars in a more

passive and relaxed way.

To intensify the upper body workout move the handlebars more dynamically

using your arms.

On the whole though, it is still a full body workout, where besides the gluteal

and leg muscles, the shoulder, arm and back muscles are also worked out.

Your cross trainer also offers you the chance to leave out the arms completely.

For this, grip the ﬁxed handle with your hands. In doing so, keep your elbows

relaxed next to your upper body so that the handlebars can continue to swing

freely. In this position you are only working out your leg and gluteal muscles.

Vélo elliptique

Idéal pour l'entraînement des grands groupes de muscles tels que les jambes,

les bras, le tronc et les épaules.

Le déroulement elliptique du mouvement permet un entraînement ménageant

– EN – Exercising instructions

200403 Manual 1021a OPTIMA 100 de,en,fr_selec HB 02.04.2020 15:31 Seite 20

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