Crane RB#35304 User Manual
User Guide
Guía
del usuario
ADJUSTABLE STEP DECK
PLATAFORMA AERÓBICA
AJUSTABLE
English....Page 3
Español....Página 14
Contents
Introduction .................................................................................................................................3
Contents ........................................................................................................................................3
Safety tips ......................................................................................................................................3
Warm up ....................................................................................................................................4-5
Stepping exercises .................................................................................................................6-7
Stretching exercises ...............................................................................................................8-9
Muscle definition ...............................................................................................................10-11
Warranty conditions ............................................................................................................... 12
Warranty card ...........................................................................................................................13
Adjustable Step Deck
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The Adjustable Step Deck has everything you need to get your body in shape. Along with an
optimal workout of the leg muscle system and condition, you can also get the entire upper
body in shape by doing the stepping exercises. The Adjustable Step is extremely versatile. The
Adjustable Step Deck will help you to improve your cardiovascular health, muscle tone and
overall well-being. The following exercises show you how to work out your thighs, calves,
abs, torso and buttocks.
The degree of difficulty can be adjusted to your fitness level by changing the height
adjustment of the Adjustable Step Deck.
Your Adjustable Step Deck contains the following
individual parts:
1. Adjustable Step Deck
2. 4 height adjustment blocks
While working out with the Adjustable Step Deck make sure that you don‘t overexert yourself.
Especially as a beginner you should begin with short workout sessions of 3 to 4 minutes
and gradually increase the level as your fitness level improves. Please note that the warm-up
phase is very important to avoid any injuries. Warm-up exercises are also recommened at the
conculsion of the workout.
During the workout with the Adjustable Step Deck, your entire foot should be placed evenly
on the Adjustable Step Deck. Make sure to keep the correct distance of approx. 3.9 to 7.9
inches to the Adjustable Step Deck.
While stepping you should keep a position slightly inclined toward the Adjustable Step Deck.
Thus your body should form a straight line.
WARNING: Before beginning this or any exercise program, consult your physician.
Introduction / Contents / Safety tips
Introduction
Contents
Safety tips
Stand directly in front of the Adjustable Step Deck. Keep a
distance of about 3.9 to 7.9 inches.
Be sure to adjust the height correctly. If the workout is too
strenuous, you should reduce the height.
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Adjustable Step Deck
Before the workout with the Adjustable Step you should absolutely prepare your muscular
system with the following warm-up exercises. This is very important to avoid any injuries.
Stepping in place
Begin with small steps in position, then exercise
by lifting your knee and lifting your heel.
Duration: 3-4 minutes
Lifting your knee
To loosen up the entire leg muscle system, do the
following two stretching exercises. Hold your knee
or your heel for 6-8 seconds in the upper position.
Calf
Place one leg to the rear and press your heel
to the floor.
Warm up
Warm up:
Adjustable Step Deck
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Achilles tendon
While transitioning from the calf exercises place
your weight on the leg toward the rear and put
pressure on your knee. Then bend your upper
body slightly forward.
Lateral stretching exercises
Stand with your hands on your hips and bend
your upper body to both sides.
Thigh
Hold your foot firmly in the upper position
for 6-8 seconds.
Warm up
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Adjustable Step Deck
The following exercises are each divided into 4 steps.
You should not do these exercises longer than one minute
with the same leg.
1. Right foot up
2. Left foot up
3. Right foot down
4. Left foot down
To increase the level of difficulty, you can also add
arm exercises
1. Right foot up, place both hands on your hips.
2. Left foot up, extend both arms upward.
3. Right foot down, place both arms downward.
4. Left foot down, extend both arms to the side.
This is a variation of the basic stepping exercise. Your feet
should be straddled over the Adjustable Step Deck together
on the floor.
1. Right foot up, lift your right arm and hold it up.
2. Left foot up, lift your left arm.
3. Right foot down, lower your
right arm.
4. Left foot down, lower your
left arm.
Stepping exercises:
Stepping exercises
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This exercise also includes 4 steps. The following arm exercises
will increase the level of difficulty.
1. Right foot up, lift your right arm and hold it up.
2. Left foot up, lift your left arm.
3. Right foot down, lower your right arm.
4. Left foot down, lower your left arm.
Rotating step exercises
1. Stand diagonally behind the Adjustable Step Deck. Look to
the rear left corner of the Adjustable Step Deck, place your
right foot on it and turn your head toward the front.
2. Place your left foot on the Adjustable Step Deck, legs
straddled while looking forward.
3. Right foot down, look to the rear right corner of the
Adjustable Step Deck.
4. Take your left foot down, without putting your body
weight on it and repeat this exercise with your left leg.
The following arm exercises will increase the level of difficulty.
1. Right foot up, both elbows extended to the side.
Hands in front of the chest.
2. Left foot up, both arms extended to the side.
3. Right foot down, hands again at the chest.
4. Left foot down, let your arms down.
Stepping exercises
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Adjustable Step Deck
Stretching
After the stepping workout you should do the following stretching exercises to loosen up the
muscles just worked. The following static exercises should be held in stretching position for 8
to 10 seconds.
Shoulders
Position yourself on the Adjustable Step Deck, hold your back
straight and raise both of your shoulders.
Let your shoulders come down and relax them.
Upper back section
Position yourself on the Adjustable Step Deck, extend both
arms forward and loosen your shoulder blades with
circular movements.
Lower back section
Position yourself on the Adjustable Step Deck, extend both
arms to the rear and slowly raise your arms.
Arms and shoulders
Position yourself on the Adjustable Step Deck, hold your back
straight and hold one arm diagonally extended in front
of your body. Support it with your other arm.
Stretching exercises:
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