QVC AIRSLIM 360 SPD Trainingsleitfaden

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ROUTINES GUIDE

GUIA DE RUTINAS

TRAININGSLEITFADEN

WARNING: WEIGHT ON THIS PRODUCT SHOULD NOT EXCEED 120KGS/264 LBS

Any exercise program can present a health risk. Consult a physician before beginning an exercise

program using this equipment. If you feel faint or dizzy, immediately discontinue use of this equipment.

Serious bodily injury can occur if this equipment is not assembled and used correctly. Always make sure

all bolts and nuts are securely tightened prior to each use. Follow all safety instructions in this workout

guide and manual. Serious bodily injury can also occur if all instructions are not followed. Always use

your AIRSLIM 360 with both feet on the pedals at all times. The pedals can be used in a scissors motion,

a lateral motion, a circular motion and a skating motion to help tone and strengthen your inner outer

thighs, along with your quads and calves.

PRECAUCIÓN: LA CAPACIDAD DE PESO MÁXIMO DE ESTE APARATO ES DE 120 KGS/264 LBS

Cualquier programa de ejercicio puede presentar un riesgo para la salud. Consulte a un médico antes

de comenzar un programa de ejercicios utilizando este equipo. Si se siente débil o mareado, suspenda

inmediatamente el uso de este equipo. Pueden ocurrir lesiones corporales graves si este equipo no

está montado ni es usado correctamente. Siempre asegúrese de que todos los tornillos y tuercas estén

firmemente apretados antes de cada uso. Siga todas las instrucciones de seguridad de esta guía y manual

de ejercicios. Pueden ocurrir lesiones corporales graves si no se siguen todas las instrucciones. Utilice

siempre su AIRSLIM 360 con ambos pies en los pedales en todo momento.

ACHTUNG: DAS HÖCHSTGEWICHT AUF DIESEM GERÄT DARF 120/264 LBS KG NICHT ÜBERSCHREITEN

Jedes Trainingsprogramm kann mit gesundheitlichen Risiken verbunden sein. Sprechen Sie mit Ihrem

Arzt, bevor Sie Ihr Training mit diesem Gerät beginnen. Falls Sie sich schwach oder schwindlig fühlen,

brechen Sie die Verwendung dieses Geräts umgehend ab. Wenn dieses Gerät nicht korrekt montiert ist oder

verwendet wird, kann es zu schweren körperlichen Schäden kommen. Prüfen Sie vor jeder Verwendung,

ob die Schrauben und Muttern fest angezogen sind. Halten Sie sich an alle in diesem Trainingsleitfaden

enthaltenen Anweisungen. Wenn Sie sich nicht daran halten, kann es zu schweren körperlichen Schäden

kommen. Verwenden Sie Ihr AIRSLIM 360 stets mit beiden Füßen auf den Pedalen.

Inhaltszusammenfassung für QVC AIRSLIM 360 SPD

Seite 1 ROUTINES GUIDE GUIA DE RUTINAS TRAININGSLEITFADEN WARNING: WEIGHT ON THIS PRODUCT SHOULD NOT EXCEED 120KGS/264 LBS Any exercise program can present a health risk. Consult a physician before beginning an exercise program using this equipment. If you feel faint or dizzy, immediately discontinue use of this equipment. Serious bodily injury can occur if this equipment is not assembled and used correctly.
Seite 2 INTRODUCTION INTRODUCCIÓN EINFÜHRUNG EN AIRSLIM 360 offers a challenging lower-body workout that also improves your cardiovascular fitness. You will work and tone every part of your legs: thighs, hips, quadriceps and calves while exercising your heart and lungs. AIRSLIM 360 provides a safe and convenient workout that suspends you in the air while performing the movements, without affecting your joints. The following movements can be performed with AIRSLIM 360: glide, rotation, lateral raise, and ski.
Seite 3 BEFORE YOU START ANTES DE EMPEZAR VOR DEM TRAINING EN Consult your physician before exercising. Perform a warm-up routine before starting a workout plan, followed by a cool-down routine afterwards. POSITION AND SWING: Stand with both feet on the pedals and grab the handle with your hands. Once you are in the correct position, look ahead with your head straight and level. RAISE AND LOWER: Place your feet on the floor behind the pedals and hold the handle firmly with both hands.
Seite 4 EXERCISES EJERCICIOS ÜBUNGEN EN With AIRSLIM 360, you will be able to perform nine basic exercises that will form part of your workout routines and help you target every part of your body in a simple and fun manner. Each movement is described below: ES Con AIR SLIM 360 podrá...
Seite 5 EXERCISES EJERCICIOS ÜBUNGEN GLIDE DESLIZAMIENTO GLEITEN EN GLIDE WITH HOLD EN GLIDE ES DESLIZAMIENTO SOSTENIDO ES DESLIZAMIENTO DE GLEITEN MIT PAUSE DE GLEITEN IMPORTANT IMPORTANTE: EN This is the main base exercise for all the workout routines. Variation: Tips of feet in the middle of the pedal. ES Éste es el ejercicio principal base de todas las rutinas.
Seite 6 EXERCISES EJERCICIOS ÜBUNGEN GLIDE DESLIZAMIENTO GLEITEN EN GLIDE WITH PLANK EN GLIDE WITH ARMS IN MOTION ES DESLIZAMIENTO CON PLANCHA ES DESLIZAMIENTO CON BRAZOS EN MOVIMIENTO DE GLEITEN MIT PLANK DE GLEITEN MIT ARMBEWEGUNGEN EN This is the main base exercise for all the workout routines.
Seite 7 EXERCISES EJERCICIOS ÜBUNGEN LATERAL RAISES LATERALES SEITLICHES BEINHEBEN IMPORTANT IMPORTANTE WICHTIG: EN When the leg is at the highest point, pause for 2 seconds and return to the initial position. VARIATION: Lateral raise with hold: When the leg is at the highest point, pause for 10 seconds and return to the initial position.
Seite 8 EXERCISES EJERCICIOS ÜBUNGEN DOUBLE SEPARATION SEPARACIÓN DOBLE SPREIZEN DER BEINE IMPORTANT IMPORTANTE WICHTIG: EN Since this exercise requires significant leg strength, the inner thigh and glute will also be activated. Pause for 2 seconds when the legs are completely extended. VARIATION: Double separation with hold: Pause for 5 seconds when the legs are completely extended.
Seite 9 EXERCISES EJERCICIOS ÜBUNGEN SQUATS SENTADILLAS KNIEBEUGEN IMPORTANT IMPORTANTE WICHTIG: EN It is recommended to tighten the glutes and quadriceps as much as possible when performing this exercise. VARIATION: Squats with hold: With knees flexed, repeat the continuous leg movement and pause every 5 seconds. ES Se recomienda apretar al máximo los glúteos y cuádriceps mientras realiza el ejercicio.
Seite 10 EXERCISES EJERCICIOS ÜBUNGEN ESQUÍ IMPORTANT IMPORTANTE WICHTIG: EN Since this exercise requires significant leg strength, the inner thigh and glute will also be activated. Pause for 2 seconds when the legs are completely extended. VARIATION:Ski with hold: Pause for 5 seconds when the legs are completely extended.
Seite 11 EXERCISES EJERCICIOS ÜBUNGEN PLANK PLANCHA PLANK EN VARIATION: Plank with continuous glide: Lengthen the body, with muscles tightened forwards or back, and swing feet forwards and back, alternating the direction continuously. Plank + glide with hold: With knees flexed, repeat the continuous leg movement and pause every five seconds to hold the position while tightening the glute and quadriceps for a correct execution.
Seite 12 EXERCISES EJERCICIOS ÜBUNGEN ROTATION ROTACIÓN DREHUNG EN SINGLE ROTATION EN DOUBLE ROTATION ES ROTACIÓN INDIVIDUAL ES DOBLE ROTACIÓN DE DREHBEWEGUNG EINES BEINS DE DREHBEWEGUNG BEIDER BEINE IMPORTANT IMPORTANTE WICHTIG: EN When performing this exercise, keep maximum tension in the glute and leg area for optimum results.
Seite 13 WARM-UP CALENTAMIENTO AUFWÄRMEN ES SHOULDER ROTATION ES LATERAL RAISE EN The warm-up consists of performing a series of movements that EN ROTACIÓN DE HOMBROS EN SEPARACIÓN DE LOS BRAZOS increase muscle temperature without forcing the body, thereby achieving: DE SCHULTERDREHUNGEN DE SEITLICHES SCHULTERHEBEN •...
Seite 14 STRETCHING ESTIRAMIENTO DEHNUNGSÜBUNGEN EN FOREARM STRETCHES EN ARM STRETCHES EN At the end of each workout routine, stretch the body, avoiding any painful ES ESTIRAMIENTOS DE ANTEBRAZOS ES ESTIRAMIENTOS DE BRAZOS sensations, to help the muscles relax. Focus on slow breathing. Inhale when DE DEHNEN DER UNTERARME DE DEHNEN DER ARME stretching a muscle and exhale when holding it tensed.
Seite 15 CARDIO CARDIO KARDIOTRAINING EN The importance of cardio exercise is that it helps boost the body’s metabolism. It is essential to include cardio ROUTINES RUTINAS TRAINING in workouts because it helps the body burn more calories and fat in a quick and efficient manner. When beginning one of the AIRSLIM 360 routines, it is recommended to perform 5 minutes of cardio so the body BASIC LEVEL NIVEL BÁSICO GRUNDNIVEAU may assimilate the physical activity being carried out and to prepare for the increasingly difficult exercises that will follow.
Seite 16 ROUTINE: BASIC LEVEL RUTINA: NIVEL BÁSICO TRAININGSPROGRAMM: GRUNDNIVEAU EN OBJECTIVE: This routine is aimed at people who are starting to exercise and want to reach a fitness level that IMPORTANT IMPORTANTE WICHTIG: will enable them to improve their resistance and strength while starting to burn fat. INSTRUCTIONS: This routine begins and ends with the corresponding warm-up and stretching exercises.
Seite 17 ROUTINE: BASIC LEVEL RUTINA: NIVEL BÁSICO TRAININGSPROGRAMM: GRUNDNIVEAU EN EXERCISE 2: SQUATS EN EXERCISE 3: PLANK WITH HOLD (LEANING FORWARD) EN EXERCISE 1: GLIDE WITH HOLD ES EJERCICIO 2: SENTADILLAS ES EJERCICIO 3: PLANCHA SOSTENIDA (HACIA ADELANTE) ES EJERCICIO 1: DESLIZAMIENTO SOSTENIDO DE ÜBUNG 2: KNIEBEUGEN DE ÜBUNG 3: PLANK MIT PAUSE (NACH VORNE) DE ÜBUNG 1: GLEITEN MIT PAUSE...
Seite 18 ROUTINE: BASIC LEVEL RUTINA: NIVEL BÁSICO TRAININGSPROGRAMM: GRUNDNIVEAU EN EJERCICIO 4: LATERAL RAISE (HOLD) EN EJERCICIO 5: DOUBLE SEPARATION (HOLD) ES EJERCICIO 4: LATERAL (SOSTENIDO) ES EJERCICIO 5: SEPARACIÓN DOBLE (SOSTENIDO) DE ÜBUNG 4: SEITLICHES BEINHEBEN (MIT PAUSE) DE ÜBUNG 5: SPREIZEN DER BEINE (MIT PAUSE) EN EXERCISE 6: Double separation (continuous) DURATION: 30 seconds.
Seite 19 ROUTINE: BASIC LEVEL RUTINA: NIVEL BÁSICO TRAININGSPROGRAMM: GRUNDNIVEAU EN EXERCISE 9: GLIDE WITH PLANK LEANING BACK EN EXERCISE 7: SINGLE ROTATION (CONTINUOUS) EN EXERCISE 8: DOUBLE ROTATION (CONTINUOUS) ES EJERCICIO 9: DESLIZAMIENTO CON ES EJERCICIO 7: ROTACIÓN INDIVIDUAL (CONTINUO) ES EJERCICIO 8: DOBLE ROTACIÓN (CONTINUO) PLANCHA ESTIRADA HACIA ATRÁS DE ÜBUNG 7: DREHBEWEGUNG EINES BEINS (OHNE PAUSE) DE ÜBUNG 8: DREHBEWEGUNG BEIDER BEINE (OHNE PAUSE)
Seite 20 ROUTINE: INTERMEDIATE LEVEL RUTINA: NIVEL INTERMEDIO TRAININGSPROGRAMM: MITTLERES NIVEAU EN OBJECTIVE: This routine is aimed at people who have been working out for some time and want to increase IMPORTANT IMPORTANTE WICHTIG: muscle mass while boosting the body’s resistance to an advanced level. INSTRUCTIONS: This routine begins and ends with the corresponding warm-up and stretching exercises.
Seite 21 ROUTINE: INTERMEDIATE LEVEL RUTINA: NIVEL INTERMEDIO TRAININGSPROGRAMM: MITTLERES NIVEAU EN EXERCISE 2: GLIDE WITH PLANK (LEANING FORWARD/BACK) ES EJERCICIO 2: DESLIZAMIENTO CON PLANCHA EN EXERCISE 1: GLIDE WITH ARM FLEX EN EXERCISE 3: GLIDE WITH ARM UP (HACIA ADELANTE/ATRÁS) ES EJERCICIO 3: DESLIZAMIENTO CON BRAZO ARRIBA ES EJERCICIO 1: DESLIZAMIENTO CON FLEXIÓN DE BRAZO DE ÜBUNG 2: GLEITBEWEGUNG MIT PLANK DE ÜBUNG 1: GLEITEN MIT ARMBEUGE...
Seite 22 ROUTINE: INTERMEDIATE LEVEL RUTINA: NIVEL INTERMEDIO TRAININGSPROGRAMM: MITTLERES NIVEAU EN EXERCISE 4: PLANK STRETCH (LEANING FORWARD/BACK) ES EJERCICIO 4: PLANCHA ESTIRAMIENTO EN EXERCISE 5: GLIDE WITH HOLD (HACIA ADELANTE/ATRÁS) DE ÜBUNG 4: PLANK MIT DEHNUNG ES EJERCICIO 5: DESLIZAMIENTO SOSTENIDO DE ÜBUNG 5: GLEITEN MIT PAUSE (NACH VORNE/HINTEN) EN DURATION: 10 repetitions.
Seite 23 ROUTINE: INTERMEDIATE LEVEL RUTINA: NIVEL INTERMEDIO TRAININGSPROGRAMM: MITTLERES NIVEAU EN EXERCISE 6: DOUBLE SEPARATION (HOLD) EN EXERCISE 8: DOUBLE ROTATION ES EJERCICIO 6: SEPARACIÓN DOBLE (SOSTENIDO) ES EJERCICIO 8: DOBLE ROTACIÓN DE ÜBUNG 6: SPREIZEN DER BEINE (MIT PAUSE) DE ÜBUNG 8: DREHBEWEGUNG BEIDER BEINE EN DURATION: 10 repetitions.
Seite 24 ROUTINE: INTERMEDIATE LEVEL RUTINA: NIVEL INTERMEDIO TRAININGSPROGRAMM: MITTLERES NIVEAU EN EXERCISE 10: GLIDE WITH TOES EN EXERCISE 9: SQUATS ES EJERCICIO 10: DESLIZAMIENTO CON ES EJERCICIO 9: SENTADILLAS PUNTAS DE PIES DE ÜBUNG 9: KNIEBEUGEN DE ÜBUNG 10: GLEITEN MIT FUSSSPITZEN EN DURATION: 45 seconds.
Seite 25 ROUTINE: ADVANCED LEVEL RUTINA: NIVEL AVANZADO TRAININGSPROGRAMM: FORTGESCHRITTENES NIVEAU EN OBJECTIVE: This routine is aimed at people who have been working out for an extended period of time, have IMPORTANT IMPORTANTE WICHTIG: advanced muscle resistance and fitness, and want to add volume and definition. INSTRUCTIONS: This routine begins and ends with the corresponding warm-up and stretching exercises.
Seite 26 ROUTINE: ADVANCED LEVEL RUTINA: NIVEL AVANZADO TRAININGSPROGRAMM: FORTGESCHRITTENES NIVEAU EN EXERCISE 1: GLIDE WITH HOLD EN EXERCISE 3: GLIDE WITH ARMS IN MOTION ES EJERCICIO 1: DESLIZAMIENTO ES EJERCICIO 3: DESLIZAMIENTO CON BRAZOS EN EXERCISE 2: SQUATS SOSTENIDO EN MOVIMIENTO ES EJERCICIO 2: SENTADILLAS DE ÜBUNG 1: GLEITEN MIT PAUSE DE ÜBUNG 3: GLEITEN MIT ARMBEWEGUNGEN...
Seite 27 ROUTINE: ADVANCED LEVEL RUTINA: NIVEL AVANZADO TRAININGSPROGRAMM: FORTGESCHRITTENES NIVEAU EN EXERCISE 6: DOUBLE SEPARATION (HOLD) EN EXERCISE 4: GLIDE WITH HOLD ES EJERCICIO 6: SEPARACIÓN DOBLE ES EJERCICIO 4: DESLIZAMIENTO SOSTENIDO (SOSTENIDO) DE ÜBUNG 4: GLEITEN MIT PAUSE DE ÜBUNG 6: SPREIZEN DER BEINE (MIT PAUSE) EN DURATION: 30 seconds.
Seite 28 ROUTINE: ADVANCED LEVEL RUTINA: NIVEL AVANZADO TRAININGSPROGRAMM: FORTGESCHRITTENES NIVEAU EN EXERCISE 7: DOUBLE SEPARATION EN EXERCISE 9: GLIDE WITH PLANK LEANING (CONTINUOUS) WITH PAUSE FORWARD ES EJERCICIO 7: SEPARACIÓN DOBLE EN EXERCISE 8: GLIDE WITH ARMS IN MOTION ES EJERCICIO 9: DESLIZAMIENTO CON (CONTINUO) CON PAUSA ES EJERCICIO 8: DESLIZAMIENTO CON PLANCHA HACIA ADELANTE...
Seite 29 ROUTINE: ADVANCED LEVEL RUTINA: NIVEL AVANZADO TRAININGSPROGRAMM: FORTGESCHRITTENES NIVEAU EN EXERCISE 10: SKI EN EXERCISE 11: SQUATS ES EJERCICIO 10: ESQUÍ ES EJERCICIO 11: SENTADILLAS DE ÜBUNG 10: SKI DE ÜBUNG 11: KNIEBEUGEN EN EXERCISE 12: Squats with hold DURATION: 15 seconds. With knees flexed, continue the swinging movement of the legs and pause every 5 seconds, tightening the glutes and...
Seite 30 ROUTINE: ADVANCED LEVEL RUTINA: NIVEL AVANZADO TRAININGSPROGRAMM: FORTGESCHRITTENES NIVEAU EN EXERCISE 13: PLANK LEANING BACK (GLIDE + HOLD) EN EXERCISE 15: DOUBLE SEPARATION ES EJERCICIO 13: PLANCHA HACIA ATRÁS (CONTINUOUS) (DESLIZAMIENTO + SOSTENIDO) ES EJERCICIO 15: SEPARACIÓN DOBLE (CONTINUO) DE ÜBUNG 13: PLANK NACH HINTEN DE ÜBUNG 15: SPREIZEN DER BEINE (GLEITEN + MIT PAUSE) (OHNE PAUSE)
Seite 31 EN DISPOSAL OF MATERIALS A symbol of a crossed-out wheeled bin means you should find out about and follow local regulations about disposing of this kind of product. Do not dispose of this product as you would other household waste. Dispose of this device in accordance with the corresponding local regulations. Electrical and electronic devices contain hazardous substances that can have harmful effects on the environment and/or human health and should be recycled properly.
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