AeroLife DR-9900 User manual

・After you are used to the exercise, use one of the included tension bands and increase the resistance.Hip Exercise
2
Foot Spreading Hip Exercise
・While you are still getting used to the exercise, go at your own pace and aim to continuethe exercise for one minute. ・Take care not to hunch your back.・Focus on the use of the muscles in your hips and buttocks.Notes
● Exercise speed: Move your feet apart over one second and bring them together over three seconds● Number of repetitions: 15Put your hands on your hips and straighten your back. Bend your ankles at a 90-degree angle.Move your feet apart while exhaling.Slowly move your feet back together while inhaling.1
Part NamesYour Kubire Twister Q2 comes with a DVD featuring the exercise program introduced here. It will give you a kind and detailed introduction to the basic movements as well as exercise tips, making it easy even for beginners and people who are not fans of exercise to get started. Go for your ultimate body and have fun exercising!Content (approx. 12 minutes)①Before you exercise
②Waist exercise③Hip exercise
④Back exercise⑤How to mount the tension band
About the DVD ContentProgram director: Gold's Gym Studio Director Kenji Hamanaka
• Booklet●One exercise program DVD●One user’s manual ■About marks on the product from inspectionSome of the drive mechanisms for products that we ship have scratch marks on them. These
marks are due to product inspection.
We apologize for any inconvenience this may cause and appreciate your understanding.
●One tension band (low tension)
・Ships stored in the bottom of the base.
・The band is a light gray color.●One tension band (high tension)
・Ships already mounted on the tension band mount.・The band is a dark gray color.Included AccessoriesGoal and Points
■Goal of the exerciseThis exercise is effective in strengthening the gluteus maximus and gluteus minimus, which contribute significantly to the firmness of the buttocks, the gluteus medius, which is important in maintaining the firmness of the hip area, and even the pelvic floor muscles, which support the pelvis and internal organs from below.■ Muscle focus areas●● Do not use excessive force. Make the movements slowly and pay attention to the use of your muscles.Notes 90°90°● Gluteus mediusThis muscle is important for pulling in the hip region as a whole. Weakness in this muscle can cause horizontal spreading in the hips.● Gluteus maximus/gluteus minimusThis muscle is important to the firmness of the hip region. Weakness in this muscle can cause sagging in the hips.● Pelvic floor musclesThe origin point of the waist, back and thigh muscles, these muscles support the internal organs and the pelvic floor from below. Since they are responsible for pulling the pelvis upward and inward, their weakness can cause the pelvis to become misaligned. The muscles play an important role in defining the border between the buttocks and the thighs.Note: Since the product is delivered already assembled, there is no need to assemble it manually.One tension band can be stored
when not in use.Bottom view (tension band housing)[How to remove]
Slide it slowly in this direction.
Pull it toward you.
Repeat on the other side.
Note: To put it back on, perform the steps in the opposite direction.Tension band
mountCushionsFoot plates
BaseAim to move each foot outward by 45 degrees, for a total of 90 degrees of separation, maintaining symmetry between the left and right sides.Handle
13
2
DR-9900 AEROLIFE
Slender waist twister -Instruction Manual-

About the Tension Bands
■ What are the tension bands?The tension bands are used to increase the resistance for hip and back exercises.(They are not used for waist exercises.)Your product is delivered with the high-tension band on the tension band mounting and the low-tension band stored in the bottom of the base.Start out by performing the exercises without the tension bands until you are accustomed to the movements.■ Caution points for tension band mounting and removal■ How to mount and removeDo not mount or remove tension bands while they are stretched tight.The tension band may spring back and injure your hand, fingers etc.Do not mount or remove tension bands while you are mounted on the equipment.1. Place the equipment in front of you.2. Ensure that the foot plates are straight and aligned.3. Place your knees onto the equipment to mount it and straighten your back.●Take care to mount and dismount from the side with the handle (the back side).・To mount a tension band, follow the removal procedure in reverse.・The included DVD contains instructions for mounting the tension bands. Please follow the procedure it outlines.Keep your chin back and your back straight.Ensure that you are looking forward.Relax your shoulders and keep your chest out.Try to keep your pelvis and ribs as far apart as possible, and do not arch your back.*Imagine your head is being suspended from above on a string.Basic Usage and Posture
Handle
Pull it straight downward.Slide it outward.Ensure that the two markings are aligned.How to remove (Example: right side)4
Waist Exercises
3
*Does not use a tension band.
Side-Twisting Exercise
●Focus on your sides and make large twisting movements.●Take care not to lower your elbows or stick out your backside.●Keep your head and shoulders facing forward and take care that they do not move with your arms.Notes ●Try to imagine bringing your elbow in toward your side as you do this exercise.●Focus on the stretching of the muscles in your side.Notes
● Exercise speed: Twist for one second and return over one second● Number of repetitions: Three to five sets, with three right and three left repetitions per setSide Stretching and Contracting Exercise
● Exercise speed: Bend over one second and straighten out over one second● Number of repetitions: Three to five sets, with three right and three left repetitions per set1 2 3 4
Place both arms in front of your chest and parallel to the floor. Extend your back muscles and extend both of your ankles together.Twist your arms and feet together to the right, and return to position 1.Repeat the movements in the opposite direction.Assume the same position as in position 1.RightLeft1 2 3 4
Place your hands together behind your head and straighten your back. Extend both of your ankles together.Bend your body to the right while twisting your feet in the same direction. Return to position 1.Repeat the movements in the opposite direction.Assume the same position as in position 1.RightLef
t
3-53times
X
3-5set
3times
X
3-5set ● When first learning to do the exercises, place your hands on the back of a chair or a wall for balance.Align your knees with the hollows in the foot plates.

Waist ExerciseStretching
Goal and Points
Hip Stretch65
■Goal of the stretchThis stretch loosens the area around the hip joints. The hip joints and the iliopsoas muscle play the important role of connecting the upper body and lower body. Performing this stretch to improve your mobility will allow you to move your body around more easily.■ Muscle focus areas● Be sure not to stop breathing, and aim to exhale as you stretch your muscles.Stretch to an extent that is comfortable and allows you to feel your muscles stretching.Notes
● Hip jointsThe largest joints in the humanbody, they join the pelvis, femurs, ligaments and muscles together to connect the upper and lower body.● Iliopsoas muscleJoining the psoas major, psoas minor and iliacus muscles, this is the only muscle that connects the upper and lower body.1. Place the equipment down, place one knee on it, place your hands on your hips and assume an upright posture.2. Place the leg without the knee down significantly forward with the knee bent.3. Point the toes on your front leg forward and the toes on your back leg into the ground.4. Slowly push your center of gravity forward while exhaling.5. Slowly return to the original position while inhaling.6. Repeat steps 4 and 5 three to five times.7. Switch legs and repeat.Goal and Points
Waist Twisting Exercise■Goal of the exerciseIn addition to the rectus abdominis muscle, located at the front of the waist, the often-overlooked twisting motion of this exercise is effective in stimulating the abdominal oblique muscles on the sides of the body.■ Muscle focus areas● Perform the exercise naturally and be sure not to stop breathing.●Do not use excessive force. Make the movements slowlyand pay attention to the use of your muscles.Notes
●Keep your head and shoulders facing forward and take care that they do not move with your arms.●Focus on the twisting of the muscles in and around your waist.Notes● Use a mirror or other method to ensure that your back is not hunched and remains straight.● Focus on achieving a stretch in the muscles around your hip joints.Notes ● Exercise speed: Your own preferred speed● Number of repetitions: Your own preferred number of repetitions over one minuteKeep your back straight. You may keep your ankles relaxed.Move your arms back and forth in a large "walking" motion. Keep your legs parallel to one another while moving them to the left and right together with your arms.Waist
1 2 3
*Does not use a tension band.
Be sure to push your hips outward● Abdominal obliquesThese muscles play an important role in giving definition to the waist. Weakness in these muscles can lead to accumulation of fat on the sides of the waist.● Rectus abdominusThis muscle is important in pulling in the waist. Weakness in this muscle can lead to a hunched back and the accumulation of fat in the waist.

Goal and Points
Back Exercise
7● While you are still getting used to the exercise, go at your own pace and aim to continue the exercise for one minute.● After you are used to the exercise, use one of the included tension bands and increase the resistance.●Take care not to pull your shoulders up or hunch your back.●Focus on the movement of your shoulder blades and the use of the muscles in your back and hip areas.Notes Shoulder Blade Moving Exercise for the Back● Exercise speed: Pull elbows down and move feet apart over two seconds and bring elbows back up and move feet together over two seconds● Number of repetitions: 15Simultaneously pull your elbows down and back and move your feet apart while exhaling. Make sure to pull your elbows completely back and envision pulling your shoulder blades together.■Goal of the exercise
This exercise is effective in strengthening the latissimus dorsi and trapezius muscles, located around the shoulder blades and important for a good-looking back. It also trains the entire hip area, helping you to look better from behind. In addition, its significant use of the back muscles can help to increase your metabolism.■ Muscle focus areasAim to move each foot outward
by 45 degrees, for a total of 90
degrees of separation,
maintaining symmetry between
the left and right sides.
● Do not use excessive force. Make the movements slowly and pay attention to the use of your muscles.Notes
● Trapezius (near the shoulder blades)These muscles cover the entire neck and shoulder and tighten the upper arm. Weakness in these muscles can cause fat to hang down from the upper back and flesh on the back to overlap with undergarments.● Latissimus dorsi (near the shoulder blades)These back muscles run from the arm sockets to the pelvis. If they become weak, fat can build up on the sides of the torso and can be pinched by undergarments.●Buttocks (gluteus maximus/minimus/medius and pelvic floor muscles)These muscles pull up and tighten the entire hip region. (See page 9.)①②③Straighten your back, hold both arms out straight in front of your chest and make your hands into light fists. Bend your ankles at a 90-degree angle.Simultaneously return your arms to the original position and bring your feet back together while exhaling.Sales Agency
〒111-005 -19-8,Yanagibashi,Taito-ku,Tokyo,Japan
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