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• A clear space of at least 0.6m must be main-
tained around all sides of the exercise area
(fig. M).
• Do not exercise if you are tired or distracted.
Do not exercise immediately after meals. Wait
for about 2 hours before beginning training.
• Ensure that the exercise area has adequate
ventilation but avoid draughts.
• Drink plenty of water while exercising.
Wear hazards
• The product may be used only when in good
working order and condition. Check the prod-
uct for damage and wear before each use.
• The product's safety can be guaranteed only
if it is checked regularly for damage and
wear. If the product becomes damaged, use
must be discontinued.
• Protect the product against extreme tempera-
tures, sunlight and humidity. Improper storage
and use of the product may lead to premature
wear and possible structural breaks, which
can result in injuries.
Assembly
1. Take both handles (1) along with the skipping
rope (2) and the weights (3) out of the carry-
ing bag (4) (fig. A).
2. Push down the lock (1a) at the end of the
handle and pull the weight compartment (1b)
out of the handle (fig. B).
3. Put the desired number of weights (3) into the
weight compartment (1b).
4. Push the weight compartment back into the
handle. The lock engages automatically.
5. Loosen the set screw (1c) at the upper end of
the handles and adjust the length by pushing
or pulling the rope (fig. C).
6. Tighten the set screw so that the skipping rope
is seated firmly even under tension.
Correct rope length (fig. D)
• Check whether the skipping rope (2) is set at
optimal length for you. This is when you stand
centred on the skipping rope and both ends of
the rope (including handles) reach up to your
armpits.
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GB/IE
• If the skipping rope is still not be the right
length for you, correct it.
• To shorten the skipping rope, loosen the set
screws (1c) at the upper end of the handles.
Take the skipping rope out of the holder and
lengthen the ends of the rope that project
beyond the handles. To lengthen, shorten the
rope ends.
General instructions for
training
Training routine
• Wear comfortable sports clothing and
trainers.
• Warm up before training each time and cool
down gradually.
• Take sufficiently long breaks between the sets
and drink enough water.
• If you are a beginner, never exercise with
too high a load. Increase the intensity of the
exercises slowly.
• Perform all exercises evenly, not jerkily or
quickly.
• Try to breathe evenly.
Breathe out during exertion and breathe in on
relaxation.
• Ensure correct body posture while performing
the exercises.
General training plan
• Set up an exercise plan that matches your
own needs with sets of 6-8 exercises.
• Follow these guidelines:
• One set should consist of about 12 repetitions
of each exercise.
• Each set can be repeated 3 times.
• You should rest for 30 seconds between sets.
• Warm up your different muscle groups proper-
ly before each exercise session.
• We also recommend stretching after each
exercise session.
Warming up
Take sufficient time to warm up before each ex-
ercise session. Below you are shown a selection
of exercises. You should repeat each exercise
2-3 times.
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