Exercising Instructions - Kettler ELLIPTICAL-P Assembly

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 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 pro-
vides 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 (espe-
cially 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 dyna-
mically 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.
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