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Exercise
General Exercise Information
Intended Use
The intended commercial use of this machine is to aid exercise and improve general physical fitness. Multiple exercises can be
performed using this product. It is the responsibility of the owner to ensure exercisers understand general use and only perform
recommended exercises that do not compromise the stability of the product or put the user as risk.
Prior to Exercise
Prior to starting a training program, get a complete physical exam to make sure your physician agrees that you are ready. Always
warm-up your muscles before a workout. A cardio warm-up followed by stretching is typically recommended.
Start Your Program Conservatively
Choose weights you can easily in the first several weeks. Typically, a full range of motion is recommended, but consult a qualified
professional if you have questions about whether a full range of motion is appropriate for you due to existing limitations, injury or
discomfort. Injuries to health may result from incorrect or excessive training.
A “repetition” (rep) is defined as one complete movement through an exercise, returning to the start position. A “set” is a continuous
series of reps, usually between 6-15. During your workout the number of reps you perform in a set depends on your goal. To build
muscle and strength, fewer reps (6 - 8) with heavier weight is recommended in each set. To build endurance, more reps (12-15)
with lighter weight is typically recommended.
At the end of your workout, cool down in a similar way to your warm-up.
Performing the Exercises
Dip
Muscles Used: Pectoralis, Anterior Deltoid and Triceps
Setup: The Dip exercise is performed while facing into the machine. Grab the handles and step onto the foot
pegs.
Movement: and lower body in smooth and controlled movements. With an upright posture, extend the elbows to
the body and straighten the arms to raise the shoulders above the hands. Bend knees and hips slightly.
Lower the body weight by bending the elbows. When a slight stretch is felt in the chest and shoulders,
push body up again until arms are straight.
Leg Raise
Muscles Used: Abdominals and Hip Flexors
Setup: The Leg Raise exercise is performed while facing out of the machine. Position forearms on padded parallel
bars and grasp handles. Lean back onto the padded surface and maintain an upright posture with legs
hanging.
Movement: and lower body in smooth and controlled movements. With an upright posture, flex the hips to raise
the legs. Knees could be bent or straightened to increase the Pause briefly when legs are raised,
and then lower legs until hanging straight. Repeat.
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