Crivit SWING STEPPER User manual

SWING-STEPPER
Bedienungsanleitung
SWING STEPPER
Operating instructions
SWING STEPER
Navodilo za upravljanje
SWING LÉPCSŐZŐGÉP
Kezelési útmutató
STEPPER
Návod na obsluhu
SWING STEPPER
Návod k obsluze
08.10.2021 / PM 12:35
IAN 373943_2104 IAN 373943_2104
DELTA-SPORT HANDELSKONTOR GMBH
Wragekamp 6 • DE-22397 Hamburg
GERMANY
09/2021
Delta-Sport-Nr.: SE-8262
SWING STEPPER
GB Operating and safety information Page 13
HU Kezelési és biztonsági utasítások 24 Oldal
SI Napotki glede upravljanja in varnosti Strani 35
CZ Pokyny k obsluze a bezpečnosti Stránky 46
SK Pokyny pre obsluhu a bezpečnosť Stranu 56
DE/AT/CH Bedienungs- und Sicherheitshinweise Seite 67
Before reading, fold out the illustration page and get to know all of the functions of your unit.
Elolvasás előtt hajtsa ki az oldalt az ábrákkal és ezt követően ismerkedjen meg a készülék valamennyi
funkciójával.
Preden začnete brati, odprite stran s slikami in se seznanite z vsemi funkcijami naprave.
Před čtením si nejdříve vyklopte stránku s obrázky a seznamte se se všemi funkcemi přístroje.
Skôr než začnete návod čítať, si ho otvorte na strane s obrázkami a oboznámte sa so všetkými
funkciami prístroja.
Klappen Sie vor dem Lesen die Seite mit den Abbildungen aus und machen Sie sich anschließend mit
allen Funktionen des Artikels vertraut.

11x 42x21x 31x
81x 111x91x 102x
51x 61x 71x
121x 131x
141x 152x 163x 172x 182x 191x 202x
A
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B
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C
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E
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1a 8a
1b
F
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H

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Contents/Tartalomjegyzék/Kazalo/Obsah
Safety information
Risks for children ............................................... 13
Package contents .............................................. 13
Technical data ................................................... 13
Intended use ...................................................... 14
Safety information .................................... 14 - 15
Assembling the stepper ............................ 15 - 16
Adjusting the height of the support pole ........ 16
Using the holder ............................................... 16
Transporting the stepper .................................. 16
Operating the computer .......................... 16 - 17
Replacing the battery ....................................... 17
Training instructions .................................. 17 - 19
Stretching exercises .................................. 19 - 20
Exercises without expanders ............................ 20
Exercises with expanders ......................... 20 - 22
Storage, cleaning ............................................. 22
Disposal ............................................................. 22
Notes on the guarantee and
service handling ....................................... 22 - 23
Varnostni napotki
Nevarnosti za otroke ........................................ 35
Obseg dobave ................................................. 35
Tehnični podatki ................................................ 35
Predvidena uporaba ........................................ 36
Varnostni napotki ...................................... 36 - 37
Montaža steperja ..................................... 37 - 38
Nastavitev višine nosilne palice ...................... 38
Uporaba držala ................................................ 38
Prenašanje steperja .......................................... 38
Upravljanje računalnika ........................... 38 - 39
Zamenjava baterije .......................................... 39
Napotki za vadbo .................................... 39 - 40
Raztezne vaje ........................................... 40 - 42
Vaje brez razteznih trakov ............................... 42
Vaje z razteznima trakovoma .................. 42 - 43
Shranjevanje, čiščenje ...................................... 43
Napotki za odlaganje v smeti ......................... 43
Napotki za garancijo in izvajanje
servisne storitve ......................................... 43 - 44
Garancijski list ................................................... 45
Biztonsági utasítások
Gyerekek számára veszélyes .......................... 24
Csomag tartalma .............................................. 24
Műszaki adatok ........................................ 24 - 25
Rendeltetésszerű használat ............................. 25
Biztonsági utasítások ................................ 25 - 26
A stepper összeszerelése ......................... 26 - 27
A tartórúd magasságának beállítása ............. 27
A tartó használata ............................................ 27
A stepper szállítása .......................................... 27
A számítógép kezelése ............................ 27 - 28
Elemcsere .......................................................... 28
Edzési útmutató ......................................... 28 - 30
Nyújtógyakorlatok .................................... 30 - 31
Gyakorlatok expander nélkül .......................... 31
Gyakorlatok expanderekkel .................... 31 - 33
Tárolás, tisztítás ................................................. 33
Tudnivalók a hulladékkezelésről ..................... 33
A garanciával és a szerviz
lebonyolításával kapcsolatos útmutató ... 33 - 34
Bezpečnostní pokyny
Nebezpečí pro děti .......................................... 46
Obsah balení .................................................... 46
Technické údaje ................................................ 46
Použití dle určení ............................................... 47
Bezpečnostní pokyny ............................... 47 - 48
Montáž stepperu ...................................... 48 - 49
Nastavení výšky nosné tyče ............................ 49
Použití držáku .................................................... 49
Přeprava stepperu ............................................ 49
Ovládání počítače ................................... 49 - 50
Výměna baterie ................................................ 50
Obecné pokyny pro cvičení .................... 50 - 51
Protahovací cviky ...................................... 52 - 53
Cvičení bez expandérů .................................... 53
Cvičení s expandéry ................................ 53 - 54
Uskladnění, čištění ............................................ 54
Pokyny k likvidaci ..................................... 54 - 55
Pokyny k záruce a průběhu služby ................. 55

12
Obsah/Inhaltsverzeichnis
Bezpečnostné pokyny
Nebezpečenstvá pre deti ................................ 56
Rozsah dodávky ............................................... 56
Technické údaje ........................................ 56 - 57
Určené použitie ................................................ 57
Bezpečnostné pokyny .............................. 57 - 58
Montáž steppera ...................................... 58 - 59
Nastavenie výšky nosnej tyče ......................... 59
Použitie držiaka ................................................ 59
Preprava steppera ............................................ 59
Ovládanie počítača ................................. 59 - 60
Výmena batérií .................................................. 60
Pokyny na trénovanie ............................... 60 - 62
Strečingové cvičenia ................................ 62 - 63
Cvičenia bez expanderov ....................... 63 - 64
Cvičenia s expandermi ............................ 64 - 65
Skladovanie, čistenie ........................................ 65
Pokyny k likvidácii ............................................ 65
Pokyny k záruke a priebehu servisu ....... 65 - 66
Sicherheitshinweise
Gefahren für Kinder ......................................... 67
Lieferumfang ...................................................... 67
Technische Daten ...................................... 67 - 68
Bestimmungsgemäße Verwendung ................. 68
Sicherheitshinweise ................................... 68 - 69
Montage des Steppers ............................ 69 - 70
Höhe der Haltestange einstellen ..................... 70
Halterung verwenden ...................................... 70
Stepper transportieren ..................................... 71
Bedienung des Computers ............................... 71
Batterie auswechseln ................................ 71 - 72
Trainingshinweise ...................................... 72 - 73
Dehnungsübungen ................................... 73 - 75
Übungen ohne Expander ................................ 75
Übungen mit Expandern .......................... 75 - 77
Lagerung, Reinigung ........................................ 77
Hinweise zur Entsorgung ......................... 77 - 78
Hinweise zur Garantie und
Serviceabwicklung ............................................ 78

13
Congratulations!
You have chosen to purchase a high-quality
product. Familiarise yourself with the product
before using it for the first time.
Read the following operating
instructions carefully.
Use the product only as described and only
for the given areas of application. Store these
operating instructions carefully. When passing
the product on to third parties, please also hand
over all accompanying documents.
Safety information
Risks for children!
• This apparatus may be used by
children from 8 years of age
upwards, as well by persons with
diminished physical, sensory or
mental abilities, or those with little
experience and knowledge, if they
are supervised or instructed with re-
gard to its safe use, provided they
also understand the potential risks.
• Children may not play with the
apparatus.
• Cleaning and maintenance must
not be carried out by children
without supervision.
Package contents (Fig. A)
1 x stepper (1)
1 x plastic foot, back (2)
1 x plastic foot, back (3)
2 x plastic foot, front (4)
1 x support pole, bottom (5)
1 x support pole, top (6)
1 x holder (7)
1 x computer incl. battery (1.5V LR03, AAA)
(8)
1 x handle (9)
2 x expander incl. carabiner hook (10)
1 x cover (11)
1 x adjusting screw (12)
1 x setting screw (13)
1 x hex key with cross-head screwdriver (14)
2 x screw, M8 x 30mm (15)
3 x screw, M8 x 20mm (16)
2 x screw, M4 x 8mm (17)
2 x screw, 5 x 16mm (18)
1 x screw, 4 x 8mm (19)
2 x washer (20)
1 x operating instructions
Technical data
Dimensions:
approx. 65 x 114.5 x 52.5cm (W x H x D)
Computer power supply: 1.5V LR03, AAA
Symbol for DC voltage
Maximum load: 100kg
Delta-Sport Handelskontor GmbH
hereby declares that this product meets
the following basic requirements, as well as
other important regulations:
2014/30/EU – EMC Directive
2011/65/EU – RoHS Directive
Date of manufacture (month/year):
09/2021
Device class: HC (for use in private households,
accuracy C)/not intended for therapeutic training
Tested according to: DIN EN ISO 20957-1:
2014, DIN EN ISO 20957-8, training device
DIN 32935-A
Maximum possible stretch length 165cm at
19.5N.
The strength tolerance range is maximum
20% (+/-).
Training device form A is compliant with
DIN 32935.
Stepping motion
This stepper is a dependent motion stepper.
Brake resistance system
The stepper uses a speed-dependent system.
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Intended use
The product is solely intended for use as a
training device. The product is designed for
private use and is not suitable for medical or
commercial purposes. The product is suitable for
indoor use.
Safety information
General hazards
• Keep the packaging materials away from
children. There is a risk of suffocation!
• Never let children play with the battery.
Swallowing it can cause serious harm to your
health.
• Keep children away from the pedals while
you are training (danger of crushing).
• The product is not a children’s toy. When not
in use, please store it in a location inaccessi-
ble to children.
• Maximum load: the product is designed for a
maximum body weight of 100kg.
• Do not pull the expanders beyond the maxi-
mum possible stretch length of 165cm!
• The stretch length may not be adjusted be-
yond the ‘MIN.’ marking.
• There must be no adjustment devices pro-
truding from the product that could impede
the user’s movements. The product must be
positioned in an area that gives you enough
space for training. An area of at least 2 x 2m
is necessary.
• Position the product on a flat, level surface so it
is stable during training and does not wobble.
• Ensure the product is in perfect condition
before each use. Do not use it if this is not the
case.
Defective parts must be replaced, as other-
wise function and safety are impaired.
• Repairs may only be performed by authorised
technicians.
• Only original replacement parts may be used.
• The product must only be used with sports
shoes.
• There must be an area of approx. 0.6m of
space around the training area (Fig. X).
• The elastomers in the expander must be pro-
tected from direct sunlight.
Risk of burns!
• The hydraulic dampers become hot during
training. Do not touch them immediately after
training under any circumstances.
Risks due to incorrect/excessive
training!
• It is imperative that you observe all the instruc-
tions in the ‘Training instructions’ section.
Damage to property!
• Oil can leak from the hydraulic dampers. To
avoid staining of floors or carpets, place the
product on a level, non-slip surface.
• Ensure that fluid does not get into the com-
puter. The sensitive electronics could become
damaged. Protect the computer from direct
sunlight.
• Regularly check that all screws and nuts are
tight. Self-locking nuts cannot be loosened by
vibration. However, this characteristic is only
guaranteed when tightened once. In the event
that the stepper is dismantled, all self-locking
nuts must be replaced.
• If the product is not needed for a long period,
remove the battery from the computer, as it
can go flat and cause damage.
• We recommend using an underlay during
training to prevent damage to the floor.
Battery warning notices!
• Remove the batteries when they are flat, or
if the product is not in use for an extended
period.
• Do not use different types or brands of
batteries together, or new and used batteries,
or ones with different capacities, as they can
leak and cause damage.
• Ensure the polarity (+/-) is correct when insert-
ing the batteries.
• Replace all batteries at the same time and
dispose of the old batteries as prescribed.
• Warning! Batteries must not be charged or re-
activated by other means, taken apart, thrown
into fire or short-circuited.
• Always keep batteries out of reach of children.
• Do not use rechargeable batteries!
• Cleaning and maintenance must not be car-
ried out by children without supervision.

15
• Clean the battery and device contacts as
needed and before inserting.
• Do not expose the batteries to extreme condi-
tions (e.g. radiators or direct sunlight). Other-
wise there is an increased risk of leakage.
• Batteries can be life-threatening if swallowed.
Therefore, store batteries in a place inac-
cessible to small children. Medical attention
must be sought immediately if a battery is
swallowed.
Danger!
• Handle damaged or leaking batteries with
extreme caution and dispose of them properly
as soon as possible. Wear gloves when doing
so.
• If you come into contact with battery acid,
wash the affected area with soap and water.
If battery acid gets in your eye, rinse it with
water and seek medical attention immediately!
• The connection terminals must not be short-cir-
cuited.
Assembling the stepper
Step 1 (Fig. B)
1. Place the stepper (1) with the bottom side up
on a flat and level surface.
2. Insert the plastic back feet (2) and (3) into the
frame of the stepper (1) as shown in Fig. B.
The rippled surfaces of the plastic back feet
(2) and (3) are facing upward and the point-
ed ends are facing backward.
3. Place the plastic front feet (4) onto the frame
of the stepper (1) as shown in Fig. B. The
wheels of the plastic front feet (4) are facing
upward and forward.
4. Fasten each of the plastic back feet (2) and
(3) with one screw (18) and each of the plas-
tic front feet (4) with one screw (17).
Note: make sure that the pre-drilled holes in the
frame and in the plastic feet line up.
Step 2 (Fig. C)
1. Connect the top (6) and bottom (5) support
poles.
Note: ensure that the screw holes are correctly
aligned.
2. Select one of the four holes on the top support
pole (6) and fasten the connection with the
setting screw (13).
Step 3
1. Lead the cable (8a) of the computer (8)
through the holder (7) and place the comput-
er in the holder (Fig. D).
Note: make sure that the computer is correctly
positioned in the holder and that the cable does
not get caught on anything.
2. Lead the cable (8a) of the computer through
the grab poles so that a section of the cable is
hanging out below (Fig. E).
3. Place the holder (7) into the top grab pole (6)
(Fig. E).
4. Fasten the holder to the top grab pole (6) with
the screw (19) (Fig. E).
Step 4 (Fig. F)
1. Turn the stepper (1) back over and connect
the end of the cable (1a) of the stepper (1) to
the end of the cable (8a) of the computer (8).
2. Lead the connected cables into the bottom
opening (1b) of the stepper.
Note: make sure that the cables do not get
caught in the process.
Step 5 (Fig. G)
1. Place the grab poles into the stepper.
Note: ensure that the screw holes are correctly
aligned.
2. Fasten the support poles to the front of the
stepper with two screws (16) and to the back
of the stepper with one screw (16).
3. Turn the adjusting screw (12) into the thread
on the front of the stepper.
Note: you can use the adjusting screw to set the
step height of the pedals.
To increase the step height, turn the adjusting
screw in a clockwise direction.
To reduce the step height, turn the adjusting
screw anti-clockwise.
Step 6 (Fig. H)
1. Place the handle (9) with the cover (11) onto
the top support pole (6).
2. Attach the handle with the cover with two
screws (15) and two washers (20).
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Step 7 (Fig. I)
1. Clasp the carabiner hook (10a) of the
expander (10) into the eyelet (1b) on the
stepper (1) and screw it tightly.
Important! Before training, check that
the expanders are securely attached
and that the carabiner hooks are se-
curely screwed in. Warning!
The eyelets are secured for tensile loads
upwards only, and may not be subject-
ed to transverse loads.
There is a risk of injury, or damage to
the stepper.
If you are not training with the expanders,
unhook them from the eyelets to avoid tripping
over them.
Check whether all screws and nuts are securely
tightened.
Step 8 (Fig. J)
Note the max. stretch length of the
expanders.
The shorter you set the expanders, the greater
the strength required.
• Shorten the expanders (10) by fixing the
rubber hose (10b) in place with the securing
ball (10c).
IMPORTANT! Make sure that you do not
shorten the expanders too much. Do not
go past the ‘MIN.’ marking!
Adjusting the height of the
support pole (Fig. K)
1. Slightly loosen the setting screw (13) and pull
its handle out a little.
Note: the setting screw consists of a thread and
a locking pin, which is why it does not have to
be completely unscrewed.
2. Set the desired grab pole (6) height and
release the handle of the setting screw so that
the locking pin audibly locks in place.
3. Refasten the setting screw.
Using the holder (Fig. K)
1. Use one hand to pull the clip (7a) on the
holder (7) upward.
2. Use your other hand to place your smart-
phone or tablet into the holder.
3. Carefully fix your smartphone or tablet in
place with the clip.
Transporting the stepper
1. Place your right foot on the front of the step-
per frame.
2. Grab the stepper by the handle and carefully
tilt the stepper towards yourself.
3. Roll the stepper to the desired location and
slowly return it to an upright position.
Operating the computer
The stepper corresponds to accuracy class C,
i.e. there is no guarantee that what is displayed
on the computer is accurate.
Turning the product on and off
When you start exercising or operating the
pedals, the computer switches on automatically.
If the stepper is out of operation for approx. 4
minutes, the computer switches off automatically.
Display
The top row displays:
• ‘STOP’ when the training is paused;
• the number of steps per minute (projection)
Selecting the mode
The 4 modes are displayed on the bottom row.
Briefly press the ‘MODE’ button to change from
one mode to the next.
• ‘TMR’: previous training time from 0:00 to
99:59min
• ‘REPS’: number of steps completed during the
current training session from 0 to 9999
• ‘CAL’: calories* burned from 0 to 9999cal
• ‘TTR’: number of training steps since inserting
the battery, from 0 to 9999
* The calculation is based on pre-programmed
standard values that only serve as a guide.
Calories burned by using the expanders are not
considered.
You may display all of the training data one
after the other. To do this, press the ‘MODE’
button a few times, until the ‘TMR’ row blinks.
The display will then automatically change from
mode to mode every 5 seconds.

17
Entering training goals
You may enter one or more goals:
• training duration (TMR)
• number of steps (REPS)
• calorie consumption (CAL)
1. Hold the ‘MODE’ button until the bottom row
displays ‘0:00 (TMR)’ and the first 0 is flash-
ing (approx. 7 sec).
2. To specify a training duration, press the
‘MODE’ button repeatedly until the display
shows the desired duration in minutes.
3. After a few seconds the display will show the
next mode (REPS). Press the ‘MODE’ button,
to set the amount of steps in increments of 10.
4. You can set the desired calorie consumption in
the next mode (CAL) in increments of 10.
5. Now you can start your workout. The comput-
er counts down the pre-programmed values
to ‘0:00’.
6. Once the pre-set goal has been achieved,
the computer ceases to count for approx.
10 seconds. Afterwards, the computer starts
again at 0.
Resetting the display
The display is on 0 only when used for the first
time. With all subsequent training sessions,
the computer continues counting from the last
time you trained. To reset the display, keep the
‘MODE’ button pressed down until all symbols
can be seen at the same time.
To reset the total number of training steps (TTR),
remove the battery.
Replacing the battery
WARNING! Observe the following
instructions to avoid mechanical and
electrical damage.
Danger!
There is one battery in the product. Replace the
battery once it is flat.
1. Tilt the computer (8) up on the side and care-
fully remove it from the holder (7). The battery
can be found on the back of the computer.
2. Carefully remove the flat battery from the bat-
tery compartment and replace it with a new
battery. The battery must be completely fitted
into the battery compartment.
Note: pay attention to the plus/minus poles on
the battery and insert the battery accordingly.
3. Carefully place the computer back in the
holder.
Note: make sure that the computer is correctly
positioned in the holder.
Training instructions
General
Consult your doctor before you start training!
Goal-setting
Various goals can be achieved through appro-
priate training:
• improving overall fitness
• increasing stamina
• greater well-being
Success is essentially dependent on the follow-
ing points, which we would particularly like to
bring to your attention:
• regular training for sufficient periods
• appropriate nutrition
• monitoring training success
Who can train?
If you haven’t trained or participated in sport
for an extended period, have cardiovascular or
orthopaedic problems, take medication, or are
pregnant, you should consult your doctor before
you commence training. Tell him/her which
training equipment you intend to use. Undergo
an examination to ascertain which training pro-
grammes are suitable for you. To be sure, take
these instructions for use with you, so your doctor
can devise an individual training programme
with you.
In general, every physically healthy person,
whether young or old, can begin a fitness train-
ing programme, if he/she has consulted a doctor
beforehand.
Note!
Incorrect or excessive training can en-
danger your health.
Strain
Intensive workouts make demands on the entire
body, and not merely the leg muscles.
The body, especially the heart and circulatory
system, requires time to adapt to the changes
brought on by the training sessions.
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For this reason, it is important to increase levels
slowly, and to ensure that appropriate breaks
are taken during and after training.
Ensure that you train at an appropriate level,
i.e. one in which you do not over-strain yourself.
Listen to your body; end the workout immedi-
ately if you feel unwell, are short of breath or
experience dizziness.
You are exercising at the correct level if you can
converse normally during your training session.
Cooling down/relaxing
A cool-down, i.e. a relaxation programme is as
important as a warm-up regime. Always end
your training session appropriately; reduce your
pace and effort level, and do light stretching ex-
ercises when you have dismounted the product.
This gives your pulse time to calm down, and
your body is able to recover more effectively for
future efforts.
The duration of recovery periods between
training sessions should be based on your fitness
level.
Avoid excessive exercise intensity to prevent
overtraining. Excessive strain can cause health
problems and lead to death. You must end the
training immediately if you feel tired or weak.
To determine your individual training intensity,
you may use the following calculation formula
to ascertain your approximate maximum heart
rate (MHR):
MHR = 220 – your age
Depending on your training goal, there are 5
training zones within which you may push the
effort level to your maximum heart rate.
Zones
Regeneration zone = 50–60% of your MHR
Fat-burning zone = 60–70% of your MHR
Carbohydrate-burning zone = 70–80% of your
MHR
Anaerobic zone = 80–90% of your MHR
Warning zone = 90–100% of your MHR
• Regeneration zone/health zone
This training is aimed at basic physical fitness.
It consists of longer endurance exercises, which
are to be performed slowly. It is especially
suitable for beginners and/or people in weak
physical condition.
• Fat-burning zone
Optimised for fat-burning, the workout is
designed for strengthening the cardiovascular
system. In this zone, the body burns proportion-
ately the most kilojoules from fat. During your
training session, you should feel relaxed and be
able to converse.
• Carbohydrate-burning zone
In this zone, more carbohydrates are burned
than fat. The training effort is more strenuous, but
also more effective.
Mounting the stepper
Press one pedal down completely with your foot,
so that the pedal arm rests with its stopper on the
base frame.
Then place your foot on the pedal of the low-
ered pedal arm.
Place your other foot on the other pedal, which
is slanting upwards.
Dismounting
Standing on the stepper, press one of the pedals
all the way down so that the pedal arm stopper
rests on the base frame.
Take your foot off the pedal which is positioned
upward and place it on the floor. Then take your
foot off the pedal which is positioned down-
ward. Hold tightly onto the handle with both
hands if necessary.
Movement of the stepper during
training
Your stepper simulates climbing stairs.
The swinging effect not only moves the pedals
up and down, but also moves them to the left
and right.
Muscle groups exercised
Training without expanders primarily exercises
the leg and buttock muscles.
Exercises in which you step and use the expand-
ers strengthen the buttock, leg, arm and shoulder
muscles.
Exercises in which you do not step but do use
the expanders strengthen your arm and shoulder
muscles.

19
Body posture
Please ensure that you keep your body straight
during training sessions. It is important not to
arch your back.
Important: while exercising, keep con-
stant abdominal tension and keep your
upper body erect!
If you maintain an even stepping motion, the
pedal arm stoppers should not touch the floor
frame.
Just before standing up each time you step, shift
your body weight from one leg to the other. It
can also be helpful if you bend your arms slight-
ly and let them swing in front of your upper body
while stepping in a rhythmic motion.
Stretching exercises
Stretching the lower back (Fig. L)
Starting position
1. Get down on all fours.
2. Position your wrists and knees below your
shoulders and hips respectively.
End position
3. Tense your abdominal muscles and arch your
back up like a cat, until you feel a stretch
across your entire back.
4. Your gaze is directed at your hands.
5. Remain in this position for a moment and then
return to the starting position.
6. Repeat the exercise 2 to 3 times in three sets.
Important: keep your back and pelvis
straight in the all-fours position.
Stretching the hamstring muscles
(Fig. M)
Starting position
1. Lie with your back on the floor. Your legs are
stretched out in a relaxed position.
End position
2. Tense your abdominal muscles and lift one leg
up into a vertical position.
3. Hold your thigh with your hands and pull it
towards you to increase the stretch.
4. Your toes are pointing down and the other leg
remains lying stretched out on the floor.
5. Hold this position for a moment and then
return to the starting position.
6. Repeat the exercise 2 to 3 times in three sets
and then switch legs.
Important: some people have very
short hamstring muscles. If this applies
to you, you may use a towel to help pull
your thigh towards yourself.
Stretching the chest muscles (Fig. N)
Variation 1
Starting position
1. Place your forearm and elbow against a wall
with your hand pointing up, so that your upper
arm and forearm form a right angle.
End position
2. Maintain contact and turn your upper body
slightly away from the wall.
3. Repeat the exercise 2 to 3 times in three sets
and then switch sides.
Variation 2
Starting position
1. Stretch your forearms up at your sides, so that
your forearms and upper arms form a right
angle.
2. Lean yourself slightly in front of a door frame.
End position
3. Gently push your upper body forwards so that
you feel the stretch in your chest area.
4. Repeat the exercise 2 to 3 times in three sets.
Important: hold the stretch for approx.
5 seconds.
Stretching the neck muscles (Fig. O)
Starting position
1. Stand up straight.
End position
2. Tilt your head to the side towards your shoul-
der, pulling the other shoulder down at the
same time. You should feel the stretch on the
side of your neck.
3. Remain in this position for approx. 5 seconds
and then return to the starting position.
4. Repeat the exercise 2 to 3 times in three sets
and then switch sides.
Important: keep your head looking
straight forward, without twisting your
neck. Performing this exercise in front
of a mirror will facilitate the correct
posture.
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Stretching the front thigh muscles
(Fig. P)
Starting position
1. Stand up straight and tense your abdominal
muscles.
2. Pull your pelvis up to avoid arching your back.
3. For improved stability you can support your-
self with your hand on a wall.
End position
4. While maintaining the tension, grasp one an-
kle and pull it up towards your buttock. Keep
your legs parallel during this movement.
5. You should feel the stretch in the front of the
thigh of the bent leg.
6. Remain in this position for approx. 5 seconds
and then return to the starting position.
7. Repeat the exercise 2 to 3 times in three sets
and then switch legs.
Important: some people have very
short front thigh muscles. If this applies
to you, you may use a towel to help pull
your foot towards yourself.
Stretching the hip flexors (Fig. Q)
Starting position
1. Take a lunging step forward and lower your
back leg with your shin on the floor.
2. Your front knee is bent at a right angle and
your arms rest on your front leg.
End position
3. With a straight, upright back, push your pelvis
forwards towards the floor, so that you feel a
stretch in the hip area of your back leg.
4. Your front knee should not extend beyond
your toes.
5. Ensure that your back leg and hip are aligned
throughout the movement and that you do not
twist your pelvis outwards.
6. Remain in this position for approx. 5 seconds
and then return to the starting position.
7. Repeat the exercise 2 to 3 times in three sets
and then switch legs.
Important: keep your back straight
during the exercise.
Stretching the inner upper thigh
(Fig. R)
Starting position
1. Stand with your legs wide apart and bend
one leg forwards in this position.
2. Place your hands loosely on your hips.
End position
3. Stretch the other leg out to the side and shift
your body weight onto the bent leg.
4. Keep the foot of the outstretched leg flat on
the floor, so that you feel a stretch in the inner
thigh of the outstretched leg.
5. Remain in this position for approx. 5 seconds
and then return to the starting position.
6. Repeat the exercise 2 to 3 times in three sets
and then switch legs.
Important: keep your back and pelvis
straight during the exercise.
Exercises without expanders
For thighs, calves and buttocks
(Fig. S)
Starting position
1. Stand on the product and hold onto the han-
dle with both hands.
End position
2. Tense your buttock and abdominal muscles.
3. Press the pedals of the product down with
your feet alternately.
4. Your head is an extension of your spine and
your upper body is upright.
5. Repeat the exercise 2 to 3 times in three sets.
Exercises with expanders
Note on training with expanders!
The expander may be stretched to a
maximum length of 165cm. Otherwise
it can become damaged and injure the
user.
The further you stretch the expander,
the more strength you will need to
apply.

21
The correct grip
Make sure that you always hold the
handles horizontally when pulling on
the expanders.
Do not bend your wrists, as this can
strain them.
Exercises
For all the following exercises, please
note:
• Take hold of the handles.
• Perform the movements in a con-
trolled fashion.
• Keep your arms tense.
• Before each workout with the ex-
panders, make sure that the screwed
connections of the carabiner hooks
are tightly closed.
• The duration of the exercise sets
should be based on your personal
fitness level. Divide the exercises into
multiple sets and pause between
individual sets.
We recommend 3 sets per exercise. The
duration of the repetitions is based on
your fitness level.
For arms, shoulders, legs and but-
tocks (Fig. T)
Starting position
1. Stand on the product.
2. Grab the expanders. The backs of your hands
are pointing upwards.
End position
3. Tense your arm, buttock and abdominal
muscles.
4. Lift your left arm, slightly bent, in front of you
up to shoulder height while you press down
on the right pedal with your foot.
5. Lower your left arm and lift your right arm at
the same time, while pressing down on the left
pedal with your foot.
6. Your head is an extension of your spine and
your upper body is upright.
7. Repeat the exercise 10 to 15 times in three sets.
Important: your arms swing in the op-
posite direction of your legs, and your
pelvis remains straight.
For arms, especially for the shoul-
ders (Fig. U)
Starting position
1. Stand on the product. The pedals are not
needed for this exercise.
2. Grasp the expanders and hold your hands at
hip height.
End position
3. Tense your arm and abdominal muscles.
4. Pull your right arm towards your chin. Move
your elbow out to the side up to shoulder
height, with the back of your hand pointing
up.
5. At the same time, lower your left arm.
6. Remain in this position for a moment and then
return to the starting position.
7. Pull your left arm towards your chin. Move
your elbow out to the side up to shoulder
height, with the back of your hand pointing
up.
8. Lower your right arm at the same time.
9. Repeat the exercise 10 to 15 times in three
sets.
Important: during this exercise, keep
your upper body and pelvis straight.
For arms, legs, buttocks and espe-
cially the upper arms (Fig. V)
Starting position
1. Stand on the product.
2. Grasp the expanders and hold your hands at
hip height. Your elbows remain close to your
body. The palms of your hands are pointing
upwards.
End position
3. Tense your arm and abdominal muscles.
4. Lift your right forearm, and at the same time
press the left pedal down with your foot.
5. Now lift your left forearm, and at the same
time press the right pedal down with your foot.
6. You lower your right arm simultaneously.
7. Repeat the exercise 10 to 15 times in three
sets.
Important: during this exercise, keep
your upper body and pelvis straight.
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For back, shoulders, chest, legs and
buttocks (Fig. W)
Starting position
1. Stand on the product.
2. Grasp the expanders and hold your hands
close to your sides.
End position
3. Tense your buttock and abdominal muscles.
4. Press the pedals of the product down with
your feet alternately.
5. Your head is an extension of your spine and
your upper body is upright.
6. With your arms outstretched, pull the expand-
ers out to the sides at shoulder height, and
then lower them again. The palms of your
hands are pointing downwards.
7. Repeat the exercise 10 to 15 times in three
sets.
Important: during this exercise, keep
your upper body and pelvis straight.
Variation: perform the exercise with the
palms of your hands facing upwards.
Storage, cleaning
Do not forget that regular maintenance and
cleaning contribute to the safety and preserva-
tion of the product.
When not in use, always store the product clean,
dry, without a battery and at room temperature.
Clean only with water and wipe dry afterwards
with a cloth.
IMPORTANT! Never clean the product with
harsh cleaning agents.
Disposal
In the interest of protecting the environ-
ment, do not throw your product into the
household waste once you are finished
with it, but rather take it to a specialty disposal
facility. Find out about collection sites and their
hours of operation from your local authority.
Defective or used batteries must be recycled
pursuant to Directive 2006/66/EC and changes
to it. Return batteries and/or the product via the
collecting sites provided. Packaging materials,
such as plastic bags, must be kept away from
children. Keep the packaging materials out of
reach of children.
Environmental damage caused by
improper disposal of batteries! Batteries
may not be disposed of with household
waste. They may contain toxic heavy metals and
are subject to hazardous waste treatment. The
chemical symbols of the heavy metals are as
follows: Cd = cadmium, Hg = mercury,
Pb = lead. Dispose of used batteries at a
municipal collection site.
Dispose of the product and packaging in
an environmentally friendly manner.
Note the label on the packaging
materials when separating waste, as
these are labelled with abbreviations (a)
and numbers (b) with the following meaning:
1–7: plastics/20–22: paper and card-
board/80–98: composite materials.
The product and the packaging materials can be
recycled, dispose of them separately for better
treatment of waste. The Triman logo only applies
to France. Find out how to dispose of the used
product from your municipal or city administration.
Notes on the guarantee and
service handling
he product was produced with great care and
under continuous quality control. DELTA-SPORT
HANDELSKONTOR GmbH gives private end
customers a three-year guarantee on this product
from the date of purchase (guarantee period)
in accordance with the following provisions.
The guarantee is only valid for material and
manufacturing defects. The guarantee does not
cover parts subject to normal wear and tear that
are thus considered wear parts (e.g. batteries)
or fragile parts such as switches, rechargeable
batteries, or parts made of glass.
Claims under this guarantee are excluded if the
product has been used incorrectly, improperly,
or contrary to the intended purpose, or if the
provisions in the instructions for use were not
observed, unless the end customer proves that
a material or manufacturing defect exists that
was not caused by one of the aforementioned
circumstances.