BSB-580 AEROBIC STEPPER PLUS
INDEX Important Safet y Information ………………… 1 Assembly instructions ………………………. 2 Exercise Guide ………………………………………… 3 WARM UP .…...…………………………………… 3 STEP ………….……………………………… 4 STRETCH …..…………………………….……… 5 TONE ……..………………………….
Important Safety Information Safety always comes first. Please keep the following points in mind at all times. Please read and follow this instructional guide completely before using your AEROBIC STEPPER. Keep this guide in a safe place and make sure everyone who uses the AEROBIC STEPPER also reads this guide. Have a safe and enjoyable workout. 1. It is important to read this entire manual before assembling and using the equipment.
SAFETY All you need for a complete workout Aerobic-Step is the only exercise equipment you will ever need. It will not only give you an ideal cardiovascular workout-strengthening legs and working heart and lungs it will also allow you to work the upper body independently, or at the same time, as performing step exercises. Aerobic-Step is extremely versatile.
WARM UP E x er ci s e G u i d e WARM UP Before starting your workout with Aerobic-Step you should first warm-up thoroughly to prepare your body for the exercises to follow. Begin by walking then marching on the spot This should be increased to include knee lifts, heel raises and some shoulder and spine mobility. You should spend at least 3-4 minutes on this section. It is also important to stretch the major muscle groups, which are to be challenged.
STEP STEP Basic Step This is the basic step movement. it takes four counts to complete. The same leg leads up and down from Aerobicstep. you should not spend more than one minute leading with the same leg. 1. 2. 3. 4. Step up Right Foot Step up Left Foot Step down Right Foot Step down Left Foot 1. Step up right foot take both arms OUT 2. Step up left foot take both arms UP Arm patterns may be added to increase intensity. Keep them logical and balance the pattern either side of the body.
STRETCH STRETCH After a workout you should stretch the muscles you have been working. This helps prevent stiffness and should be included as part of a cool down as described in the cardiovascular section. These are static stretches and are held for 8-10 seconds. 1. Sit on Aerobic-Step, keep back straight and Sit on the Aerobic-Step, reach forward and lift both shoulders up towards ears. clasp your hands together try to separate your shoulder blades and hold. 2.
TONE TONE Isolated Muscular strength and endurance In this section we are working isolated muscle groups without aiming to challenge the cardiovascular system, To improve muscular endurance it is necessary to work at a comfortable and sub maximal level, and to repeat each set of exercises For example if the most you could do was 10-11 repetitions, a good level would be 7-8, this would be one set of 7-8 repetitions. Each set should be repeated 2-3 times, with a rest period in between.
TONE Lie on your front on Aerobicstep. Lift and lower leg, keeping hips pressed into Aerobic-Step. Lie back and support yourself on the elbows, place the strap closer to the knee. Adaptation Buttocks (Gluteus and Hamstring) Lie on your back with knees bent. Press your spine into the AerobicStep and tilt the pelvis by squeezing the buttocks. Hold the handle in both hands behind the head. Lie further down Aerobic-Step. Adaptation Tummy (Abdominals) Lift and lower upper body off the AerobicStep.
EXERCISE NOTES Use this space to record your own exercise routine results 8
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