Kettler ST 2690-9 Anleitung Seite 11

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two training sessions if you prefer the 3-times-a-week training pro-
gramme of 20-30 minutes each later on. Apart from that, there's
a lot to be said for one 10-minute session daily on the KETTLER Po-
wer Stepper.
The sequence of movements when training using the KETTLER Po-
wer Stepper can be compared with climbing the stairs and is one
we should all be familiar with.
Nevertheless, one or two points merit particular attention:
• Always ensure before training commences that the appliance
is correctly set up and securely positioned.
• Take the handrails firmly in both hands when mounting the ap-
pliance.
• Ensure a secure footing on the treads by selecting suitable
footwear.
• Do not train with no hands during the beginner stage. A so-
und command of the sequence of movements required must
first be secured and consolidated. When you feel confident
enough about the climbing motion, you can switch over gra-
dually to letting go of the handrails and to swinging your arms
by your sides as you would when climbing the stairs. This me-
thod of training incorporates a highly effective way of exerci-
sing the entire body, serving also to fine-tune the body's sen-
se of co-ordination and balance.
Please note: This method of training is only suitable for the ad-
vanced and top-fit athlete with staying power and a sound
command of the sequence of movements involved.
• Set the stepping resistance at the adjusting rings on the oil-
pressure damping tubes (Step 1-12) to meet individual requi-
rements and to accommodate personal body weight.
• Use of the upper and lower limits stops of the damping tubes
and the tread members should be avoided in order to protect
joints and treat the oil-pressure damping tubes with the ap-
propriate level of care. Avoid stretching the knee joints to the
full during training, but instead begin the return action just be-
fore this point.
• Training to music or in front of the television can help to boost
motivation.
Ensure when training that your step-frequency is consistent and
that you are securely positioned on the appliance.
It is primarily the muscles of the lower extremi-
ties which respond to training using the KETT-
LER Power Stepper.
The stair-climbing motion mainly activates the
muscles of the posterior, the thighs and the cal-
ves and serves to strengthen them, in particular
where the individual has had little prior expo-
sure to training and exercise. This is generally
coupled with a tightening of the tissue in the parts of the body con-
cerned. In addition, training using no hands at a more advanced
stage can assist in enhancing the body's sense of co-ordination
and balance.
All in all, the KETTLER Power Stepper offers you an excellent op-
portunity to improve your fitness from the point of view of stamina
and strength, and it goes without saying that a healthy lifestyle
which is reflected is a healthy diet cannot help but make the ulti-
mate success enjoyed in training complete.