Kompernass KH 6002 User Manual [pl]
4 A
STEPPER
KH 6002
KOMPERNASS GMBH · BURGSTRASSE 21 · D-44867 BOCHUM
www.kompernass.com
ID-Nr.: KH6002-04/09-V1
STEPPER
Operating instructions
SWING-STEPPER
Instrukcja obsługi
SWING-SZTEPPER
Használati utasítás
KH 6002
Your stepper presents itself
With the stepper you can raise your fitness, improve your circulation and increase your calorie consumption.
Furthermore, you can strengthen your muscles using the elastic ropes.
The stepper simulates stair climbing in which your leg and buttock muscles are trained. With the additional
elastic ropes you also have the opportunity to strengthen your arm and shoulder muscles.
Oto Twój Swing Stepper
Swing Stepper pomoże Ci zwiększyć sprawność fizyczną, poprawić krążenie krwi oraz metabolizm komórkowy i zwiększyć zużycie kalorii. Stosując taśmy możesz dodatkowo wzmocnić sobie mięśnie.
Stepper symuluje wchodzenie po schodach, co rozwija mięśnie nóg i pośladków. Dodatkowe rozciągane
taśmy umożliwią Ci poza tym wzmocnienie mięśni ramion i barków.
Az Ön Swing Sztepper-e bemutatkozik
A Swing Sztepper-rel erősítheti az állóképességét, javíthatja a vérellátottságát és növelheti a kalóriafogyasztását. A gimnasztikai szalagok használatával ezen felül az izomzatát is erősítheti.
A Sztepper szimulálja a lépcsőzést, melynek során a láb-és a farizomzat edződik. A járu-lékos gimnasztikai
szalagokkal lehetősége van továbbá arra, hogy a kar-és a vállizom-zatát is erősítse.
Fig. similar
rysunek podobny
Az ábra hasonló
CONTENT PAGE
Scope of delivery 2
Intended use 2
Conformity 2
Safety notices 2
Assembling and setting up 3
Setting the rising height 5
Training instructions 6
Using the computer 8
Switching on/off . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
Select display . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
Specify training objectives . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
Resetting the display . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
Stretching exercises 9
Exercise without the elastic ropes 10
Exercises with the elastic ropes 10
The correct length . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
The right grip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
Wrists . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
Cleaning, care and maintenance 13
Replacing the battery 13
Replacement parts 14
If a problem arises... 16
Disposal 16
Specifications 17
Importer 17
Warranty & Service 17
Read the operating instructions carefully before using the appliance for the first time and preserve this
booklet for later reference. Pass the manual on to whomsoever might acquire the appliance at a later date.
- 1 -
STEPPER
KH 6002
Scope of delivery
– Swing stepper
– 2 plastic feet
– 1 Phillips screwdriver
– 2 self-tapping cross-head screws
– Adjusting screw
– Computer unit
– Battery, type AAA LR03
– 2 elastic ropes
– These operating instructions
Intended use
The device is solely suitable as a piece of training
equipment and is only approved for setting up and
usage in the home. It is unsuitable for any other kind
of usage, e.g. as a replacement for a step or as a
children‘s toy. It is not approved for usage in commercial or therapeutic areas or professional studios.
Please perform only the exercises described and
shown in these instructions with the stepper. Improper usage and/or excessive training will cause damage to one‘s health.
Conformity
The mark has been attached to the device in
compliance with the applicable European directives. The Declaration of Conformity has been deposited with the manufacturer.
The article conforms to the requirements of the following standards:
DIN EN 957-1:2005, DIN EN 957-8:1998,
DIN 32935 (for the elastic ropes)
Safety notices
General hazard!
Maximum load: The stepper has been designed to
handle a maximum user body weight of 100 kg.
No adjusters must be allowed to protrude from the
stepper that could hamper the movements of the
user. The stepper must be set up in an area that provides you with sufficient space within which to train.
An area measuring at least 2 x 2 m is required.
Place the stepper on a flat and level surface so that
it stands steady during training and does not wobble.
Every time before you use the device, you should
check that it is in perfect condition. If it is not in perfect condition, do not use it. Faulty parts must be replaced or else the device‘s correct functioning and
safety will be impaired.
Repair work must only be carried out by authorised
qualified personnel. Only original replacement
parts must be used.
Danger for children!
Make sure the packaging foil does not become a
death-trap for children (risk of suffocation).
Never allow small children to play with the battery.
Swallowing it can cause serious damage to one‘s
health.
Keep children away from the pedals whilst you are
training (risk of crushing injuries).
The device is not a children‘s toy. When it is not in
use, please store it out of reach of children.
- 2 -
Risk of burns!
The hydraulic dampers become hot during training.
You must never touch them, and not directly after
training either.
Risks due to incorrect/
excessive training!
Please make absolutely sure you follow all the instructions contained in the chapter entitled „Training
instructions“ from page 6 onwards.
Assembling and setting up
Most of the device is supplied pre-assembled. Only a
few things need to be done in order to make it ready
for use.You will need a Phillips type screwdriver
(supplied).
q
e
Caution!
It is possible that oil could escape due to leakage of
the hydraulic dampers. To avoid soiling of the floor
or carpet, place the device on a level, non-slip underlay.
Prevent liquids from entering the computer. The sensitive electronics could get damaged. Protect the
computer against direct sunlight.
Never use force when handling the device.
Check regularly that all the screws, nuts and bolts
are tight. Self-locking nuts cannot come loose due to
vibrations. This feature, however, can only be guaranteed the first time the nuts are tightened.
If the stepper is ever disassembled, all the self-lokking nuts must be replaced with new ones.
If you do not need to use the device for a longer period of time, remove the battery from the computer
or else it could leak and cause damage.
w
1. Insert the two plastic feet
tube
If necessary, rotate the foot quntil the
w
slot fits into the recess of the floor tube
2. Screw the self-tapping screws
led holes on the underside of the floor tube
into the rear floor
q
into the pre-dril-
e
w
.
w
r
3. Screw the adjusting screw rinto the thread on
the front frame.
.
- 3 -
i
t
4. Insert the supplied battery into the battery compartment
terminal first. Make sure the polarity is correct!
in the computer casing y: negative
t
y
u
5. Connect the computer and the device via the
connector
breaking the pins inside.
(if required) without bending or
u
6. Press slightly on the lug iand insert the computer
into the post without pinching the cable. If
y
necessary, rotate the computer
splay lettering can be read during training.
7. Place the device on a firm, level surface with a
non-slip protective covering for your floor or carpet. Maintain a safe distance around the device
of 2 x 2 m away from other objects and walls.
so that the di-
y
- 4 -
o
Setting the rising height
8. Hook both elastic ropes into the eyelets othat
are located in front of the pedal treads. Then
tighten the screw connection on both rope
hooks. Before every training session in which
you want to use the elastic ropes, please make
sure the screw connections on the rope hooks
are always closed.
Attention!
The hooks on the stepper must not be subjected to
loads crossways, since they have only been designed to withstand tensile loads in an upwards direction. The same applies to the hooks on the elastic ropes. Ignoring these instructions can lead to the
hooks on the stepper breaking.
Attention!
If the elastic ropes are not being used whilst training
with the stepper, they must definitely be unhooked
and removed from the device. This is to avoid a risk
of tripping.
9. Finally, check whether all nuts, bolts and screws
are tight. The device is ready for use.
r
You can use the adjusting screw rto set the position of the pedals and thus adjust the rising height.
• Turning clockwise makes the pedals steeper.
- 5 -
Training instructions
Risks due to incorrect/
excessive training!
You should consult a doctor before beginning your
training programme. Tell him/her what piece of training equipment you want to use, show him/her these
instructions and allow a general fitness check to be
performed. He/she can give you further helpful tips
for your personal training programme.
A doctor‘s advice is absolutely necessary if you
have not done any sport for a longer period of time,
if you have problems with your heart, circulation,
balance or breathing (asthma), if you have ortho
paedic problems, if you are pregnant or if you are
taking medication that affects your pulse rate, blood
pressure or cholesterol level.
You must not train if you are feeling unwell or are
suffering from other illnesses. Do not train directly after meals, if you are tired or if there are other conditions that could be negatively affected by training.
During training pay attention to the signals provided
by your body. Stop training if you notice the following symptoms: pains, headache, breathing difficulties, irregular heartbeat, extreme shortness of breath, a feeling of being dazed, dizziness or nausea.
Consult a doctor before continuing training.
Regular training strengthens your cardiovascular system and helps you achieve a greater sense of wellbeing.
Intense fitness training puts a strain on the whole
body. You must therefore increase the strain slowly
and make sure you give yourself enough breaks.
Start by training within a range of performance in
which you are not completely overexerting yourself.
Start with 10 to 15 minutes a day. After a few
weeks you can then extend your training. We recommend the following training frequency: 3 consecutive days of training
1 day break
2 consecutive days of training
1 day break
Give yourself enough time and make absolutely sure
you include a warm-up and recovery phase.
Before starting training, it is advisable to warm up
your muscles with some stretching exercises. By doing so you will reduce the risk of injuries and increase the success of your endeavours. You will find the
exercises on page 9.
You should start training slowly. 10 to 15 minutes
per day with 2 days of breaks within a week (as listed above). If you are an advanced user, you can
increase the training time and frequency according
to your wishes. After every training session you
should enter the cool-down phase. This means you
should once more repeat the stretching exercises
that you did before starting training. You can relieve
your muscles by shaking out your arms and legs.
Please only perform the exercises shown and described in these instructions.
- 6 -
Risk of injury!
Before starting training, make sure you set up the
stepper in a location that provides you with enough
free space in which to train. An area measuring 2 x
2 m is required.
Wear comfortable clothes made from breathable fabrics. Your clothing should be close-fitting so that it
does not get caught in the moving parts of your
stepper and so that it does not become a nuisance
when you are training your arm muscles using the
elastic ropes.
Wear sports shoes with a non-slip sole during training – do not train barefoot.
Make sure the soles of your feet are in full contact
with the treads of the pedals to avoid injury. Do not
stand too far back on the pedals and do not pull
too vigorously on the elastic ropes. The device could
tip over.
Make sure the room in which you are training is well
aired but avoid draughts since they can quickly cause you to catch a cold.
Getting onto the stepper
Press one pedal right down with your foot so that the
pedal arm and its stopper are resting on the base
frame. Then place your foot onto the tread of the lowered pedal arm. Next, place the other foot onto the
other pedal tread that is raised at an angle.
Movement of the stepper during training
Your stepper simulates stair climbing. Due to the
swing effect, the pedal treads not only move up and
down but also swing out to the left and right.
Worked-out muscle groups
Your leg and buttock muscles are trained primarily
during the exercises without the elastic ropes.
Exercises involving stepping as well as pulling on the
elastic ropes will strengthen your buttocks, legs,
arms and shoulder muscles. Exercises in which you
are not stepping but are using the elastic ropes will
strengthen your arms and shoulder muscles.
Posture
You must make sure you maintain an upright posture
during training. Make absolutely sure you avoid the
formation of a hollow back. When stepping steadily
and evenly, the stoppers of the pedal arms should
not come into contact with the base frame. Therefore, just before touching down on one side, shift your
weight from one leg to the other. It can also be helpful if you allow your arms to swing at a slight angle
in front of the upper part of your body in time with
your step rhythm.
Step motion
With this stepper, the step motion is guided by the
stepper.
Getting off
Whilst standing on the stepper, press one of the treads right down so that the stopper of the pedal arm
is resting on the base frame. Then lift your foot off
the pedal tread that is raised at an angle and place
it on the floor. Afterwards, take your foot off the pedal tread that is lowered.
Brake-resistance system
This stepper is a speed-dependent system.
- 7 -
Using the computer
You can use the device without the computer. The
computer display can, however, help you train effectively since it provides you with information
about your training so far. The stepper is a device
with a C precision classification. This means no demands can be made on the accuracy of the computer‘s displays.
Switching on/off
• To switch on press the red MODE button.
The display will come on.
• If you do not use the device for 5 minutes, the
computer will switch off automatically.
Select display
During your workout the display will show the following on the first line:
– STOP (as soon as you interrupt your workout)
– The number of steps per minute (estimate)
The second line shows various workout data (modes). To switch from one mode to the next, press the
MODE button briefly.
1. TMR (lights up): duration of workout so far, 0:00
to 99:59
2. REPS: number of steps during current workout, 0
to 9999
3. CAL: calories consumed
1)
, 0 to 9999
4. TTR: number of steps since battery inserted, 0 to
9999
• If you would like to see all workout data in suc-
cession, press the MODE button repeatedly until
the TMR field flashes. The display will then switch
from mode to mode automatically every 5 seconds.
1)
Calculations are based on pre-programmed standard values which can only serve as a guide. Calories consumed while using the resistance straps
are not taken into consideration.
Specify training objectives
You can specify one or multiple targets:
– Duration of workout (TMR)
– Number of steps (REPS)
– Calorie consumption (CAL)
1. Hold down the MODE button until 0:00 (TMR)
appears on the second line of the display and
the first 0 flashes (approx. 4 seconds).
2. To specify the length of the session, press the
MODE button repeatedly until the desired time in
minutes shows on the display.
3. Wait a few seconds until the display shows the
next mode (REPS). Press the MODE button to set
the number of steps in increments of 10.
4. In the next mode (CAL) you can set the desired
number of calories to be consumed in increments
of 10.
5. Start your workout. The display counts down the
preset values to zero.
6. When the set target is reached the computer
stops counting for approx. 10 seconds. The computer then starts again at zero.
Resetting the display
The display is set to zero only before your first training session. With all subsequent training units, the
computer continues counting from the point at which
your last training session ended.
- 8 -
• To reset the counter to zero2), press and hold
down the red MODE button until all the symbols
appear in the display simultaneously (approx. 3
seconds).
2)
The total number of training steps (repetitions)
(TTR) is maintained. This number is only reset to
zero when the battery is replaced.
Stretching exercises
Danger!
Serious injuries can result from overstretching muscles and tendons.
Before stretching, you should perform a 5 to 10-minute warm-up, e.g. jogging on the spot or skipping
with a skipping rope. When performing the stretching exercises, please make sure:
– you perform each exercise slowly.
– you only stretch until you feel a slight pull. Then
remain in this position for 20 seconds.
Stretching your hip extensor and thigh flexor
muscles
Position your feet so that they are parallel and
shoulder-width apart. With your legs straight, bend
the upper part of your body over until your hands
almost touch the ground. Remain in this position.
Stretching your calf muscles
Stand facing the wall with your feet straight. One
leg is slightly bent the other straight. Bend your arms
slightly and move your pelvis forwards a little. Repeat the exercise with the other leg.
Stretching your thigh muscles
Stand with your feet shoulder-width apart and with
the your toes turned slightly outwards. Slowly go as
far as possible into a squatting position and bob up
and down gently.
Stretching the insides of your thighs
Lie down on your back in a comfortable position. Bend
your legs by bringing your knees up and keeping your
feet on the floor. With your legs in this position, spread
them sideways. The soles of your feet should be touching one another. Slowly lower both knees.
- 9 -
Exercise without the elastic ropes
Exercises with the elastic ropes
Exercise:
for thighs, calves and buttocks
1. Move your arms backwards and forwards very
naturally whilst stepping – as if you were walking
or climbing stairs.
2. Gradually raise your arms slightly higher.
The correct length
Danger!
The elastic rope can be stretched to a maximum
length of 185 cm. Exceeding this length can damage it and injure the user.
The longer you pull the elastic rope the more you
must exert yourself.
The strap material is made from natural substances
which, during the manufacturing process, are subject to natural fluctuations. Because of this, in individual cases irregular measurement results can occur,
however, they do not impair the safety of the product.
Length in cm Effort in N
(10 N
1 kg)
≈
120 ca. 56 ±10N
140 ca. 73 ±10N
160 ca. 90 ±10N
185 ca. 114 ±10N
The right grip
Make sure you always keep the handles hori-
zontal when pulling the elastic ropes. Otherwise, lateral loadings could occur on the hooks
for the pull cables.
Wrists
Do not bend your wrists since this could strain
them.
- 10 -
Exercises
The following applies to all the exercises below:
– Hold the handles in your hands.
– Perform the movements in a controlled manner.
– Keep your arms tensed.
– Before every training session
using the elastic ropes, make sure the screw connections on the rope hooks are closed firmly.
Exercise 1:
for your arms, shoulders, legs and buttocks
Exercice 2:
for your arms and particularly your shoulders
1. Keep your left arm slightly bent and raise it in
front of your body to approximately shoulder
height and press down the right pedal.
2. Lower your left arm and raise your right arm while
at the same time pressing down on the left pedal.
3. Repeat steps 1 and 2.
1. Do not step.
2. Keep your hands at hip height.
3. Pull the right handle towards your chin. Keep the
back of your hand facing upwards.
4. At the same time lower the left handle.
5. Repeat steps 3 and 4.
We recommend 3 exercise sets comprising 6 to 10
repetitions each.lungen.
- 11 -
Exercise 3:
for your arms, legs, buttocks and in particular
your upper arms
1. The palms of your hands are facing upwards.
2. Press your elbows firmly against your body.
3. Lower the left pedal and pull up on the rope with
your left arm.
4. Lower the right pedal and your left arm and at
the same time pull up your right arm.
Exercise 4:
for your back, shoulders, chest, legs and buttocks
1. Start stepping.
2. Whilst stepping, raise your arms sideways up to
shoulder height.
3. Lower your arms again.
4. Repeat steps 2 and 3.
Variation: perform the exercise with the palms of
your hands facing upwards.
- 12 -
Cleaning, care and maintenance
Caution!
Do not use strong, abrasive or corrosive detergents/cleaners or solvents! Prevent moisture from entering the computer!
1. Clean the device at least once a week using a
soft cloth (if necessary, the cloth can be slightly
moistened).
2. If squeaking sounds occur, grease the moving bearings and axle connections with hub and bearing grease (obtainable from bicycle dealers).
3. Before every training session, please check the
stepper for possible damage or signs of wear.
Pay particular attention to the plastic washers in
the rod axles, to the pedal treads as well as to
the elastic ropes and rope fasteners. If a part is
faulty and needs to be replaced, the stepper
must not be used until the faulty part has been replaced.
4. Please pay attention to the following parts which
are subjected to greater wear due to the load
placed upon them:
- Plastic washers, part no. 25, 26, 31, 32, 34, 61
- Elastic ropes, part 47
Replacing the battery
If the display quality begins to fade, replace the battery with a new one of type (Micro/AAA/LR03).
1. Carefully lever and rotate the computer unit
out of the post.
2. Remove the battery carefully but with a little force. Start by pulling the battery out by its positive
terminal.
3. Insert a new battery by inserting its negative terminal first. Make sure the polarity is correct! (see
“Assembling and setting up”)
4. Insert the computer unit
(see “Assembling and setting up”).
back into the post
y
y
- 13 -
Replacement parts
4
5
50
50
55
03
51
58
59
56
57
49
45
1
2
4
44
47
21
20
52
28
27
26
54
53
60
61
15
16
17
18
19
9
10
13
14
48
11
12
8
7
29
30
31
22
23
24
25
32
33
34
36
35
38
37
40
39
41
42
43
46
5
6
- 14 -
No. Quantity Component
1 1 Base frame
2 1 Computer
3 2 Front plastic foot
4 2 Rear plastic foot
5 4 Self-tapping screw 17.5 mm
6 2 Bolt M8 x 43 mm
7 2 Hydraulic cylinder
8 2 Bolt M8 x 43 mm
9 2 Washer
10 2 Self-locking nut M8
11 2 Stopper
12 1 Right crossbeam
13 1 Right footrest
14 4 Bolt M8 x 55 mm
15 4 Washer
16 4 Self-locking nut M8
17 2 Plastic cap for the crossbeam
18 2 Retaining ring
19 2 Plastic bush
20 2 Plastic bush
21 2 Washer
22 2 Diagonal connector
23 2 Bolt M8 x 335
24 2 Washer
25 2 Plastic washer
26 2 Plastic washer
27 2 Washer
28 2 Self-locking nut M8
31 2 Plastic washer
32 2 Plastic washer
33 2 Washer
34 2 Plastic washer
35 2 Washer
36 2 Self-locking nut M8
37 2 Grommet
38 2 Guide bush
39 1 Reversing plate
40 2 Washer
41 2 Plastic cap
42 2 Bolt M12 x 81
43 1 Retaining clevis
44 1 Left crossbeam
45 1 Adjusting screw
46 1 Left footrest
47 2 Elastic ropes
48 2 Plastic cap for the crossbeam
49 1 Plastic cap
50 2 Screw
51 1 Cable guard
52 1 Magnet
53 1 Washer
54 1 Self-tapping screw 12 mm
55 1 Sensor with cable
56 2 Washer
57 2 Nut M8
58 1 Washer
59 1 Nut M12
29 2 Bolt M8 x 335
30 2 Washer
60 2 Washer
61 2 Plastic washer
- 15 -
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