Bedienungsanleitung Total Crunch M23646 (Seite 7 von 16) (Deutsch, Englisch, Holländisch, Französisch, Italienisch, Polnisch)

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IMPORTANT SAFETY AND WARNING NOTICES

• Carefully read this manual before using the Total Crunch.

• If you have any health problems or concerns about your state of

health, please consult your doctor.

• If you suﬀer from asthma or any other respiratory disease, please

consult your doctor before using the Total Crunch.

• Always place the Total Crunch on a ﬂat surface.

• To avoid damage and injuries, make sure that there are no objects /

furniture / cables etc. in the vicinity of where you intend to train.

• Make sure that children only ever use the Total Crunch under adult

supervision.

• Do not use the Total Crunch if you are pregnant.

• Never train using the Total Crunch if you are under the inﬂuence of

alcohol.

• After a workout on the Total Crunch, drink water and/or an isotonic

drink.

• Consult your doctor before training on the Total Crunch or any other

ﬁtness equipment.

• The device is not intended for use by persons - adults or children -

with limited physical, sensory or intellectual capacities or lacking

practical experience or knowledge, unless they are supervised or

have received clear instructions on how to use the device from a

person responsible for their safety. Children must never be allowed

to play with the device.

• The maximum weight for using the device is 100 kg.

• This device is subject to the country-relevant warranty period

for manufacturing defects. Damage resulting from improper use,

negligent commercial use, abnormal wear and tear, accidents, or

improper operation are excluded from the warranty.

• Improper or excessive training can be detrimental to your health.

• Cease use immediately if you experience unusual physical discom-

fort, weakness or dizziness when using the device.

• Always ensure that the device is set up on a ﬁrm and level surface

with a minimum distance of at least 60cm between it and any walls

or furniture. Also make sure that there are no protruding objects or

other impediments that could cause injuries.

ASSEMBLY INSTRUCTIONS

Parts list (Fig. M)

Step 1 (Fig. N)

PARTS: 1 2 3 4 9 10

Assemble the main frame and the rear frame (1A/1B), as well as the feet.

Attach the saddle. You can adjust the position to your requirements (1C).

Step 2 (Fig. O)

PARTS: 5 6 7 8 9

Assemble the vertical handle bar (2A/2B/2C).

Step 3 (Fig. P)

PARTS: 11 12 13

Connect the main frame and the vertical handle bar (3A/3B).

Important: Fasten the screws with the aid of the two keys (No. 13). Fix the

screw head with the larger side of the key and

tighten the respective nut with the smaller side.

TIPS FOR YOUR TRAINING WITH THE TOTAL CRUNCH:

Train for a maximum of half an hour per day, maximum three times per week.

WARM UP - EXERCISES (Fig. Q)

STRETCHING EXERCISE FOR YOUR CALVES AND HIPS (Fig. Q1)

Point your toes straight ahead and position your right foot one to two step

lengths in front. Lean forward and bend your right knee as you do so, making

sure your knee does not jut out beyond your toes. Keep your left leg straight,

ensuring your heel doesn’t leave the ﬂoor. Rotate your trunk and bring your

hip forward to stretch it. Maintain the position for 20 to 30 seconds before

releasing it slowly. Repeat the exercise with the other leg.

SHOULDER STRETCHING EXERCISE (Fig. Q2)

Stand up straight with your legs together. Bring your right arm across the

front of your body to the other side. Grip the arm with your left hand and pull

it up. Hold the position for 20 to 30 seconds before repeating the exercise

with the other arm.

STRETCHING EXERCISE FOR YOUR INNER THIGHS (Fig. Q3)

Stand with your legs apart. Bend forward and bend your right knee at the

same time, making sure the knee does not jut out beyond your toes. Place

your hands on your thighs for support and hold this position for 20 to 30

seconds. Repeat the exercise with the other leg.

STRETCHING EXERCISE FOR YOUR OBLIQUE ABDOMINAL

MUSCLES (Fig. Q4)

Stand with your legs apart and point your feet straight ahead. Stretch your

right arm diagonally above your head and over towards your left side as

far as you can. Hold the position for 20 to 30 seconds and then repeat the

exercise with your left arm.

9. STRETCHING EXERCISE FOR YOUR BUTTOCKS, HIPS AND OBLIQUE AB-

DOMINAL MUSCLES (Fig. Q5)

Sitting on the ﬂoor, place one leg over the other. Bring your upper body into

an upright position and place your hand on the outside of the opposite thigh

to pull it closer to your upper body. Hold this position for 20 to 30 seconds

and then let go. Repeat the exercise with the other leg.

10. STRETCHING EXERCISE FOR YOUR TRICEPS (Fig. Q6)

Stretch both arms above your head. Bend your left arm and lower your left

hand to touch your back. Touch your left elbow with your right hand and

press it down. Hold this position for 20 to 30 seconds and then let go. Repeat

the exercise with the other side.

EXERCISE GUIDE FOR YOUR TOTAL CRUNCH

Exercise 1 (Fig. Ü1)

Sit on the device and grasp the handlebar. Push the pedals with your legs to

create resistance. Pull the handlebar towards you and then push it back to

its original position.

Exercise 2 (Fig. Ü2)

You can do diﬀerent exercises by changing the position of your grip on the

handlebar. Repeat the movements described in Exercise 1 12 times for each

of the diﬀerent grip positions:

Fig. Ü2/A: Trains shoulders and back

Fig. Ü2/B: Trains chest and triceps

Fig. Ü2/C: Trains the biceps

Adjusting the resistance level for training with the Total Crunch:

mit dem Total Crunch an:

Fig. Ü2/D: Lower foot pedals - less resistance

Fig. Ü2/E: Raised foot pedals – greater resistance

M23646_TotalCrunch_Manual_20210923_DR.indd 7M23646_TotalCrunch_Manual_20210923_DR.indd 7 23.09.21 09:1423.09.21 09:14

Total Crunch M23646 Seite 7

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