Workout Options - Kettler Unix M Manual

Exercising instructions
GB
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 ellipti-
cal 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 therefo-
re no pressure on the back and spine. Different training intensi-
ties 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 footbo-
ards.
The sole of the shoe may meet the front end of the footboard (es-
pecially 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 opti-
ons. You can determine the intensity of your upper body workout
yourself by actively and passively moving the handlebars. For ex-
ample, you can increase the intensity on the leg and gluteal mu-
scles simply by moving the handlebars in a more passive and re-
laxed 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 besi-
des the gluteal and leg muscles, the shoulder, arm and back mu-
scles 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.
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