F | T N E $ $
Elliptical Trainer
m
iNSTRUCTiON
W W W 0 M E G F I T S C 0 M
iNTRODUCTiON
Thank you for purchasing the CO- E 130 elliptical trainer. Please take time to read these
instructions which have been written to ensure that you get the very best from your
purchase.
SAFETY
_ ARNING: To reduce the risk of serious inju_, read the following
important precautions before using the elliptical trainer.
.
Use the elliptical trainer onmyin the way
described in this instruction book.
.
Ensure that the voltage of the electrical
supply is the same as that indicated
on the rating plate of the AC
Adapter.
.
Itis the responsibility of the owner to
ensure that aimusers are adequately
informed of all precautions.
.
Use the elliptical trainer indoors on a
level surface. Keep the elliptical trainer
away from excessive moisture and
dust.
.
The safety level of the elliptical trainer
can be maintained only if it is
7. The elliptical trainer should not be
used by persons weighing more than
150kg or 300LB.
.
Wear appropriate clothing and athletic
shoes when exercising; do not wear
loose clothing orjewemry that may get
caught in moving parts.
9. Ifyou feel pain or dizziness while
exercising, stop immediately and cool
down.
10.
The pulse sensor is not a medical
device. Several things, including user
movement, may affect the accuracy of
the sensor. The sensor is intended
only as an exercise aid in determining
general heart rate trends.
examined regumadyfor damage and
wear. Replace defective components
immediately, ifthere are any defective
11. The elliptical trainer isintended for
home use only.
components, do not use the elliptical
trainer.
6. Keep unsupervised children away
from the elliptical trainer at aH times.
2 OMEGA Fitness
iNTRODUCTiON ............................................................................... 2
SAFETY PRECAUTIONS ................................................................. 2
PARTS LiST ..................................................................................... 4
TOOLS LiST ..................................................................................... 5
ASSEMBLING .................................................................................. 6
Front and rear supports ............................................................................. 6
Handlebar post and foot bar assembly ..................................................... 7
Foot plates ................................................................................................ 8
Foot bars ................................................................................................... 9
Hand grips ............................................................................................... 10
Handlebar ................................................................................................ 11
Console ................................................................................................ 12
PREPARING THE CONSOLE FOR USE ...................................... 13
AC adapter ......................................................................................... 13
USING THE ELLiPTiCAL TRAINER ............................................... 14
Normal exercise position ........................................................................ 14
Pulse monitor position ............................................................................ 14
Using the Console ................................................................................. 15
AC adapter .......................................................................................... 15
CONDiTiONiNG GUiDELiNES ........................................................ 20
TARGET HEART RATE .................................................................. 20
BEGINNER'S GUIDE ...................................................................... 24
Workout tips ............................................................................................ 24
How to begin ........................................................................................... 24
STRETCHING GUIDE ..................................................................... 25
SPECiFiCATiONS ........................................................................... 32
OMEGA Fitness 3
LiST
4 OMEGA Fitness
1 Mainframe
2 Frontsupporttube
3 Tnm
4 Rearsupporttube
5 Handlebarpostandfootbarassembly
6 ConsoleUpcable
7 ConsoleDowncable
8 Footplate
TOOLS LiST
9 Plastic sleeve
10 Retaining bolt
11 Plastic cover
12 Hand grips
13 Handlebar
14 Front console mount
15 Rear console mount
16 Console
®
®
17 Multi Spanner
18 Hexagonal key 6 mm
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19 Multi tool
20 Multi tool
FRONT AND REAR SUPPORTS
FiG 1
STEP 1 OF 7
1. Tilt the main frame (1) backwards and fit the front support tube (2) onto the main
frame (fig 1). Ensure that the rubber feet face downwards.
.
Secure with the nuts and washers provided. Tighten the nuts using the tool (17)
provided.
.
Fit the plastic trim (3) with the two screws provided. Tighten the screws using the
tool (17) provided.
.
Repeat steps 1 and 2 for the rear support tube (4) but, at step 1, tilt the main frame
forwards.
Note: Make sure the shaped washers follow the profile of the main frame.
6 OMEGA Fitness
HANDLEBAR POST AND FOOT BAR ASSEMBLY
FiG 2
STEP 2 OF 7
1. Connect the console 'Up' cable (6) to the console 'Down' cable (7) (fig 2).
Note: To make assembly easier, do not remove the packing securing the
foot bars.
2. insert the handlebar post and foot bar assembly (5) intothe main frame (1), and
secure in place with the four set screws and washers. Tighten using the 6mm
hexagonal key (18).
Note: Make sure the shaped washers follow the profile of the post tube.
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FOOT PLATES
FiG 3
STEP 3 OF 7
.
Remove the packing from the first foot bar (A).
2.
Attach the foot plate (8) to the foot bar (A) with the two screws supplied using the 6 mm
hexagonal key (18). The foot plates are handed and should be fitted with the fiat edge
on the inside and the chevrons sloping backwards.
Note: Be careful when installing the screws as the plastic threads in the foot plates are
easily damaged.
3. Repeat steps 1 and 2 for the other foot plate.
8 OMEGA Fitness
FOOT BAR S
FIG4
G
STEP 4 OF 7
1.
Remove the protective rubber cap from the spindle (A) and slide the protective plastic
sleeve (9) onto the spindle.
2.
Fit the connecting rod (B) over the spindle (A) and rotate the connecting rod until it
locates on the square end of the spindle.
3. Install the retaining bolt (10) in the end of the spindle and tighten with tool (17) and the
multi tool (19)
Note: The blue substance on the bolt is thread lock. Ifthe bolts are removed for any
reason they should be cleaned and fresh thread lock applied.
4. Install the plastic cover (11) in the end of the connecting rod.
5. Repeat steps 1 to 4 for the other foot bar, making sure this connecting rod (C)
is diametrically opposite the first one fitted.
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HAND GRIPS
FiG 5
STEP 5 OF 7
1. install the hand grips (12) into the hand bars (5). The hand grips are handed so make
sure the top of the handle faces forward when installed.
2. Secure with the three screws supplied and tighten with the 6mm hexagonal key (18).
10 OMEGA Fitness
HANDLEBAR
FiG 6
G
STEP 6 OF 7
=
Attach the handlebar (13) to the handlebar post and foot bar assembly (5) with the two
bolts and washers.
2. Tighten the bolts with the 6mm hexagonal key (18) provided.
Note: Be careful not to trap the two sensor cables when fitting the handlebar.
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CONSOLE
FiG 7
G
STEP 7 OF 7
O
1. Attach the front console mount (14) to the handlebar post and foot bar assembly (5),
using the two screws provided and partially tighten with the tool (17). Do not fully tighten.
2. Attach the rear console mount (15)to the base of the console (16) using the fourscrews
supplied and tighten with the tool (17).
3. Plug the sensor cable (A) and the console down cable (7) intothe rear of the console (16).
4. Attach the rear console mount (15) to the front console mount (14) with the five screws
supplied and tighten with the tool (17).
12 OMEGA Fitness
CONSOLE (CONT'D)
FiG 7 (CONT'O)
STEP 7 OF 7 (CONT'D)
Note: Take care to ensure that neither the sensor cables or console Up/Down cables
are trapped between two halves of the console mount.
5. _ghtenthefivescrewsandthetwoleftlooseinsteplwiththetool(17).
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ELLiPTiCAL
PREPARATION FOR USE
Place the Elliptical Trainer on a firm flat floor.
Position the Elliptical Trainer such that the
trailing power cable does not present a trip
hazard.
Make sure the Elliptical Trainer isstable by
adjusting the four levelling feet under the front
and rear support tubes (2) and (4).
NORMAL EXERCISE
POSiTiON
Stand on the foot plates and grasp the hand
grips. Exercise using both arms and legs.
14
PULSE MONITOR POSiTiON
,_The pulse monitor is not amedical device.
The pulse monitor is intended only as an
exercise aid indetermining general heart rate
trends.
Stand on the foot plates and grip the handlebar
so that your hands contact the sensors.
Note: Several things, including user
movement, may affect the accuracy
of the sensor.
lAX I
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USING THE CONSOLE
The elliptical trainer is equipped with a programmable console to heJp you reach your fitness
goals. The console provides different programs designed to meet your exercise
requirements. In addition, the console has a wide variety of modes that enable you to
monitor your performance as you exercise.
The console is powered from the mains supply
via an adapter.
AC ADAPTER
Plug the AC Adapter into the AC in jack at the
rear of the elliptical trainer. Connect the 2 pin
plug to the AC socket.
If held, the up and down buttons will
switch between the MANUAL and
PROGRAM modes automatically.
SWiTCHiNG ON
, Switch on the mains suppJy. The console
will emit a BEEP and reset itself.
SWiTCHiNG OFF
, if the console is not used for severaJ
minutes, it switches off automatically and
resets all values to zero. Press any button
to switch the console back on again.
• To switch the console off, switch off and
unplug the adaptor from the AC supply.
TRAiNiNG WITH NO PRESET
FUNCTION
. Press the RESET button for more than 2
seconds to dear the previous program.
• MANUAL and PROGRAM will be flashing
on thetop screen. Press the START/STOP button to select MANUALwith no preset
functions.
• The lower display will show '1' and the corresponding resistance row pattern will be
displayed. Whilst you are training you can change the resistance level using the UP/DOWN
buttons.
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ELLiPTiCAL
When you start training, the main screen will be setto SCAN mode. To select a particular
func_on use the MODE button.
You can stop training at any time by pressing the START/STOP button.
®
When you stop training, all the functions (except PULSE) will show the accumulated data
from the training session.
To start a new training program, press the RESET button for more than 2 seconds to clear
the previous program.
TRAiNiNG WiTH MANUAL PRESET FUNCTION -except watt target
• Press the RESET button for more than 2 seconds to clear the previous program.
, MANUAL and PROGRAM wilJbe flashing on the top screen. Press the UP/DOWN
buttons to select MANUAL and then press the MODE button to enter the selection.
, The lower display willshow '1' and the corresponding resistance row pattern willbe
displayed. Press the UP button to increase the resistance level and press the MODE
button to enter. The resistance levels go from 1 (lowest) to 16 (highest).
• TheTIMEontheupperdisplaywillbefleshing. PresstheUPIDOWNbuttonstosetthe
target time and press the MODE button to enter. You can set the Distance, Calories and
Pulse, as required, in the same way. Press the MODE button to move to the next function.
° To start training, press the START/STOP button. The preset functions, except pulse, will
either count down from the preset (time) or up from zero (distance and calories).
• During training, pressing the UP/DOWN buttons will change the resistance level.
During training, you can stop at any time by pressing the START/STOP button. When a
preset target is reached, the computer will beep and a flashing P WIllappear inthe top
lefthand corner ofthe upper display. The display will stop. The manual preset functions will
show the accumulated data for the session. The preset function will return to its preset
value.
When the monitor isstop, the preset function (except PULSE) will show its count down
data, others will show the accumluated training data. If the monitor isstop due to the
target is achieved, the monitor will have beep alarms to remind you, and display the
function target again after alam is over.
You can use the same preset function again by pressing the START/STOP button or you
can press the MODE button to select afunction to set a new preset value.
'J6 OMEGA Fitness
ELLiPTiCAL
TRAINING WiTH MANUAL PRESET FUNCTION - with Watt target preset
If you have preset Watt datas, the training resistance level will be adjusted automaticaUy
according to the training speed and RPM.
if you see the symbol _[' on the monitor, it means your training speed is slow that the
resistance level will be increased automatically to maintain the preset watt.
if you see the symbol A. on the monitor, it means the speed is fast that the resistance
will be decreased automatically to maintain the preset watt.
if you see the symbol --- and _' on the monitor, itmeans your current speed is too slow
and the resistance has been achieved to the maximum level. The Monitor alarms
beeps 3 times to remind you to increase your training speed. If you maintain the same
training speed for 1 minute, the monitor wiJl ring 6 times for 30 seconds and stop the
system automatically.
if you see the symbol --- and ,A, on the monitor, it means your current speed is too fast
and the resistance has been droped to the minimum level. Monitor will beep 3
times to remind you to decreasing training speed, if you maintain same trining speed
for 1 minute, the monitor will ring 6 times for 30 seconds and stop the system automatically.
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TRAiNiNG WiTH PROGRAM FUNCTION
• Press the RESET button for more than 2 seconds to dear the previous program.
• MANUAL and PROGRAM will be flashing onthe top screen. Press the UP/DOWN
button to select PROGRAM and press the MODE button to enter.
• The lower display wW show '1' and the corresponding resistance row pattern will be
displayed. Press the UP/DOWN buttons to select a progam profile between 1 and ]2.
| | | | N
|| || |||
||_ !|| |1111
I!| I|11 !1
|
P5 Pb P7 P8
P9
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Press the MODE button again and TIME will start flashing on the top display. Press the
UP/DOWN buttons to set the target time and press the MODE button to enter. You can set
the Distance, Calories and Pulse, as required, inthe same way. Press the MODE button to
move to the next func_on.
To start training, press the START/STOP button. The preset functions, except pulse, will
either count down from the preset (time) or up from zero (distance and calories).
During training, pressing the UP/DOWN buttons will change the resistance level.
P]0
P]] P]2
e
During training you can stop at any time by pressing the START/STOP button. When a
preset target is reached the computer will beep and a flashing Pwill appear inthe top
lefthand comer ofthe upper display. The display will stop. The non preset functions will
show the accumulated data for the session. The preset function will return to its preset
value.
You can use the same preset function again by pressing the START/STOP button or you
can press the MODE button to select afunction to set a new preset value.
To clear the program, press the RESET button for more than 2 seconds and you will return
to the initialscreen with MANUAL and PROGRAM flashing.
18 OMEGA Fitness
ELLiPTiCAL
TRAINING iN USER PROFILE MODE
• Press UP/DOWN to increase or decrease training level when select User Training mode.
, Press UP/DOWN/MODE to preset your own profile for training. You can stop profile
setting mode by pressing the MODE button for more than 2 seconds.
, Press UP/DOWN/MODE to set target function datas of Time, Distance, Calories, and
Pulse. Each function (except PULSE) will start count down when the training starts.
• During training, you may press UP/DOWN/MODE to adjust resistance level Press
START/STOP to start trining with USER mode.
• The computer will beep to remind you once each function target has count down to zero
(except PULSE) and stop at same time.
TRAiNiNG iN TARGET H.R. MODE
o
Press ST/STOP to start training with TARGET H.R. mode.
o
When TARGET H.R. training mode is selected, the console will ask you to input your age.
Press UP/DOWN/MODE to set the age. This data is key point for the proper target heart
rate datas calculation by the console.
Press UP/DOWN/MODE to select different percentage of target heart rate figures you
would like to achieve for your training. You can seJect between 55%, 75%, 90%, or you
may input manually a target heart rate figures for training.
o
When training in TARGET H.R. mode, resistance level is not adjustable.
o
Resistance level will be adjusted automatically as according to you actual heart rate figures.
Jfyour current heart rate figures is under preset, the resistance level will be increased 1
level per 30 seconds till level 16 to achieve the preset heart rate figures. If your current
heart rate figures is exceed preset, the resistance level will be decreased 1 level per 15
second till level 1. If your heart rate figure is still exceed the preset, the resistance levem
decreased to level 1 for 30 seconds, the computer will beep to remind you and stop at
same time.
• Press UP/DOWN/MODE to set target function datas of Time, Distance, Calories, and
Pulse. Each function (except PULSE) will start count down when the training starts.
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PTICAL
FUNCTION PRESET
Each function target preset range is as below •
TIME:
DISTANCE:
CALORIE:
PULSE:
WATT:
The profile unit will switch forward according to different preset :
Trainin.q with preset Time tar.qet :
If you have preset Time,each unit of the profiles moves forward to another in
per preset time divided by 10
Trainincl without preset Time tarqet, without preset Distance tarclet :
If you do not preset Time,each unit of the profile switches to another per 0.1
km or mile in counting up mode.
Preset area is from 00:00 to 99:00, each increment is 1:00 (minute).
Preset area is from 0.00 to 99.90, each increment is 0.10 km or mile.
Preset area is from 0 to 990, each increment is 10 cal.
Preset area is form 30 to 240, each increment is 1 BPM.
Preset range is from 10 watt to 250, each increment is 10 watts.
Traininq without preset Time tarqet, with preset Distance tarqet :
If you do not preset Time, but set the target Distance, each unit of the profile
switches to another per 0.1 km or mile in counting down mode until the
target is achieved.
20 OMEGA Fitness
ELLiPTiCAL
SELECTING MODES
The console's mode function enabJesyou to monitor your performance as youexercise and
inputvalues for specific exercise parameters.
• Press the MODE button to display the following modes. The mode name will flash on
the display to indicate that it is the selected mode.
• ifnot already selected, press the MODE button until SCAN appears on the display, to
scan the modes automatically as you exercise.
RPM
• RPM mode displays the flywheel speed.
SPEED
• Speed mode displays your workout speed.
TiME
, Time mode displays the eJapsed workout time in minutes and seconds. The computer
automatically counts up from 0:00 to 99:00 in one second intervals. You can set the
time to count down from a preset vaJue to zero. Refer to 'Training with program
function' for how to enter preset time.
DISTANCE
, Distance mode displays the cumuDative distance traveled during each workout. You
can set the distance to count up from zero to a preset distance. Refer to 'Training with
program function' for how to enter preset distance.
CALORIES
, Calories mode displays the estimated number of calories burned at any given time
during your workout. The computer counts up in increments of 1.0. After the computer
reaches 999, itresets to zero and starts counting up again.
• You can set the calories to count up from zero to a preset value. Refer to 'Training with
program function' for how to enter preset calories.
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PULSE
, Pulse mode displays your pulse rate in beats per minute during your workout. When
you grip the handlebar, cover the pulse sensors (see 'Pulse monitor position' in the
'Using the elliptical trainer' section). The pulse rate will be displayed after four stable
pulse signals have been detected.
• You can set the pulse to count up from zero to a preset value. Refer to 'Training with
program function' for how to enter preset pulse rate.
RECOVERY
• After finishing a training session, grip the handlebar and cover the pulse sensors (see
'Pulse monitor position' in the 'Using the elliptical trainer' section). Press the
RECOVERY button to start the recovery function. The time will count down for one
minute and measure how near your pulse rate isto normal after the one minute. Your
recovery index is graded between F1 to F6, F1 is the best, F6 the worst.
• By using the recovery program regularly, you can monitor your fitness. As your fitness
improves, your recovery index will come down.
EXPLAiNiNG PROGRAM PROFILES
The program profiles illustrate how the work resistance changes during the program.
The more black blocks the higher the work resistance.
Ifyou have a preset time target, each column of the program profile lasts for 1/10 of the
total time.
ifyou have a preset distance target or no target set, each column of the program
profile lasts for 0.1 km.
22 OMEGA Fitness
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The following guidelines will help you to plan your exercise program. Remember that
proper nutrition and adequate rest are essential for successful results.
A WARNING: Before beginning this or any exercise program, consult your
doctor. This is particularly important for people over the age of 35 or those
with health problems.
WHY EXERCISE?
Exercise has been proven essential for good health and general well being. Regular
exercise will :
•Relieve tension and stress
• Provide enjoyment and fun
• Stimulate the mind
• Help maintain stable weight
• Control appetite
• Boost self-image
• improve muscle tone and strength
• improve flexibility
oLower blood pressure
• Relieve insomnia
TRAJNiNGZONE
AGE i MIN-MAX (BPM)
20 133 -167
25 132 -166
30 130 -164
35 129 -162
40 127 -161
45 125 -159
50 124 -156
55 122 -155
60 121 -153
65 119-151
70 118-150
75 117-147
80 115-146
85 114-144
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Note: This is a guide only and
performance will depend on
the fitness and condition
(health) of the person using
the elliptical trainer.
Jfyou're beginning an exercise
program, you should check with your
doctor if:
[] You have been diagnosed with heart
problems, high blood pressure or
other medical conditions.
[] You have not exercised for over a year.
[] Jfyou are over 35 and do not currently
exercise.
[] You are pregnant.
[] You have diabetes.
[] You have chest pain, orexperience
dizziness or fainting spells.
[] You are recovering from an injury or
illness.
WORK=OUT TIPS
HOW TO BEGIN
[] Start with two or three 15 minute
sessions per week with a rest day
between work-outs.
Warm-up for 5 to 10 minutes with
gentle movements like walking or
swinging your arms in a circle and then
stretch the muscles you'll use during
you rwork-out.
increase the pace and resistance to
slightly harder than comfortable and
exercise for as long as you can. You
may only be able to exercise for a few
minutes at a time, but that will change
quickly ifyou exercise regularly.
End each work-out with a 5-minute
cool down with the resistance set to a
low level. You should then stretch the
muscles you've just worked to prevent
injury and cramp.
[] Always perform stretching exercises
both before and after your work-out
see page 23.
[] Start slowly, doing too much too soon
can lead to injuries.
[] If you are sore or tired, give yourself a
few extra days to recover.
How hard should you work?
When exercising, you should try to stay within your Target Heart Rate (THR) zone.
The table on the previous page will tell you the THR for your age. This is only a
guide and will depend on the fitness and condition (health) of the person using
the eUiptical trainer.
Always be aware of how you feel when you exercise, ifyou feel dizzy or light-
headed, stop immediately and rest. if you're not breaking a sweat, speed itup!
increase your work-out time by a few
minutes each week until you can work
continuously for 30 minutes per
session.
[] Don't worry about distance or pace.
For the first few weeks, focus on
endurance and conditioning.
24 OMEGA Fitness
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TiPS FOR STRETCHING
• Begin with gradual mobility exercises
of all the joints, i.e. simply rotate the
wrists, bend the arm and roll your
shoulders. This will allow the body's
natural lubrication (synovial fluid) to
protect the surface of your bones at
these joints.
Always warm up the body before
stretching, as this increases blood flow
around the body, which inturn makes
the muscles more responsive.
. Start with your legs, and work up the
body.
Each stretch should be held for at least
10 seconds (working up to 20 to 30
seconds) and usually repeated about
2 or 3 times.
, Do not stretch until ithurts. Ifthere's
any pain, ease off.
, Don't bounce. Stretching should be
gradual and relaxed.
• Don't hold your breath during a stretch.
, stretch after exercising to prevent
muscles from tightening up.
. stretch at least three times a week to
maintain flexibility.
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CALF STRETCH
Stand with one leg in front of the other,
both feet facing forwards and the front
leg bent (the knee should be above the
ankle).
Press the heel of the back leg into the
floor until you begin to feel the calf
muscle in the back of the rear leg
starting to stretch.
Note. Keep your back and rear
leg straight when performing this
stretch.
, Slide the rear leg backwards to
increase this stretch if required.
GG
HAMSTRING STRETCH
Sit with one leg extended. Bring the
other leg towards you and rest the
sole of that foot onto the inner thigh
of the extended leg.
Keeping your shoulders square,
reach forward towards your toes as
far as possible, hold for the required
count and then relax.
Note: Keep your shoulders
square when performing this
stretch.
26 OMEGA Fitness
QUADRICEPS STRETCH
With one hand against a wail for
balance, reach back and grasp one
foot with your other hand. Bring your
heel as close to your buttocks as
possible. Hold for the required count
and then relax.
GG
iNNER THIGH STRETCH
Sit with the soles of your feet
together and your knees outward.
Pull your feet toward your groin area
as far as possible. Hold for the
required count and then relax.
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TOE TOUCH STRETCH
• Stand with your knees bent slightly
and slowly bend forward from your
hips.
Allow your back and shoulders to
relax as you reach down toward your
toes, stretch as far as possible. Hold
for the required count, then slowly
return to the upright position and
relax.
GLUTES (BUTTOCKS) STRETCH
Sit up with your right leg stretched
outwards, place your left foot over your
right leg at the knee joint, placing your
foot fiat on the floor.
Use your right arm to pull the bent
knee across your body until you begin
to feel a stretch in the left buttock. Hold
for the required count and then relax.
, Repeat using the opposite arms and
legs.
28 OMEGA Fitness
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LOWER BACK
• Lie on your back with your knees
bent.
Keeping your upper back firmly on
the floor, allow your knees to fall to
one side, your lower back will rotate
naturally. Hold for the required count
and then relax.
. Repeat on the other side.
Note. If any pain is felt avoid this
stretch.
UPPER ABDOMINALS STRETCH
, Lie on your stomach with your
forearms flat on the floor, palms
facing down.
Try to lift your head upwards while
looking forwards at aimtimes, taking
the weight onto your forearms and
allowing your hips to relax into the
floor. Hold for the required count and
then relax.
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UPPER BACK
• Start off on all fours looking down
towards the floor.
Push your shoulders as high as
possible, imagine a wire placed
between your shoulder blades lifting
you. Hold for the required count, then
relax.
Note: This stretch is sometimes
called the cat stretch.
CHEST STRETCH
, Stand up and place both hands on
the small of your back (just above
your backside).
• Keeping your hands where they are,
slowly push your elbows together,
and push your chest outwards.
Note. Keep your elbows as high
as possible during this stretch.
, Hold for the required count, then
relax.
30 OMEGA Fitness
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DELTOIDS SHOULDER STRETCH
* Stand up and place one arm across
the front of the body.
, Use the other arm to push the
outstretched arm into your chest.
Note: Push at the point just above
the elbow.
, Try to keep the arm straight and
breathe normally. Hold for the required
count and then relax.
ALL OVER STRETCH
, Stand with your feet shoulder width
apart and your knees slightly bent.
Place your hands above your head
with your thumbs touching. Reach up
evenly as high as possible, and hold
for the required count and then relax.
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SPECIFICATIONS
Dimensions (L x W x H)
Net Weight 38.2kg / 841b
Maximum User Weight 150kg / 3001b
Please note that the specifications are subject to change without notice.
1370 mmx 710 mm x 1530 mm
52 inx28inx61 in
www o m eg afits co m
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OMEGA Fitness
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