TRAKK B08NJ8T1YK Pilates Bar Kit with Resistance Bands User Guide

Important! read before use!
User Guide

**** For your safety

Intended use,
The training bar is a piece of sports equipment intended for domestic use. It is not suitable for commercial use in fitness centers and therapeutic institutions. The training bar has been manufactured and tested to German Industrial Standard DIN 32935.
DANGER to children and people with special needs.
The exercising device is not suitable for use as a toy and when not in use, it must be stored in a place that is not accessible to small children. In order to exclude the risk of injury, infants must not be within range of the device while they exercise. The training bar is intended for use exclusively by adults or young persons with appropriate physical and mental development. It must be ensured that every user is familiar with the operation and handling of the device or is otherwise supervised. Parents and other supervising persons should be aware of their responsibility and must allow for the fact that some children have a natural drive to play and experiment, and situations and behavior may arise for which the exercising device is not suitable. In principle, you should point out to children that the device is not a toy. Keep the packaging material out of the reach of children. There is a risk of suffocation!
DANGER – the risk of injury
Wear comfortable clothes and trainers while exercising. Make sure that your clothes are not too long and cannot get caught up on anything while exercising. Footwear must give your feet firm support and have a non-slip sole. Do not exercise barefoot. Be sure to place your feet firmly on the floor when standing to exercise. Make sure that you have enough space to move freely while exercising with your training bar. There must be no objects protruding into the exercise area. Leave enough space between yourself and other people.
Do not stretch the stretch bands further than 185 cm. The stretch bands may tear and you may injure yourself or other people in your immediate vicinity.
Stretch band lateral stretch table

The force tolerance range is about 20% (+1-).
Choose the stretch band that best matches your strength and fitness level.
For beginners, the light blue stretch band is best suited. As your fitness progresses you can move on to the dark blue one and then, later on, use the two stretch bands together.

• Store the exercising device so that nobody can injure themselves on it.
• The exercise device must not be used by more than one person at a time.
• Do not use the training bar – to hit or push people, animals, objects, etc,. – as a lever – as support or anything similar
• The design of the training bar must not be modified.
• Before using it always check that the connections are tight and that there is no material damage. Do not use the exercising device if there is visible damage to it. Only have repairs to the device carried out by a specialist workshop or a person with similar qualifications. Improper repairs can lead to a considerable risk of injury to the user
• Check the stretch bands regularly for flaws or damage Faulty stretch bands must not be used again.
• To achieve the best possible exercising results and avoid injuries, always plan a warm-up phase before you start exercising and a cooling-down phase afterward as part of your exercise session.
• Do not exercise if you are tired or cannot concentrate. Do not exercise immediately after meals. Drink plenty of fluids when you exercise.
• The following applies to all exercises: begin slowly and with only a few repetitions. Increase these gradually as your fitness improves. Do not attempt more than you can manage.
• Ensure that the room in which you exercise is well-ventilated. However, you should avoid droughts.

Consult your doctor before using the device!

• Before you start exercising, consult your doctor and ask how much exercise is right for you.
• If you have special physical impairments such as wearing a pacemaker, if you are pregnant, or if you suffer from inflammation of the joints or tendons or orthopedic complaints, you ought to discuss your exercise program with your doctor. Incorrect or excessive exercise can endanger your health!
• Stop exercising immediately and visit your doctor if one of the following symptoms occurs nausea, dirtiness, intense shortness of breath or pain in the chest region.
• Not suitable for therapeutic exercising!

Assembly

1. Press two locking buttons and fit the training parts together.

2. Turn the two parts in opposite directions until they audibly latch into place.

3. To take the training bar apart, pull the cover back slightly, press in both locking buttons, and pull the training bar apart.

Care

CAUTION – material damage

• Do not use any cleaning agents when cleaning.
• Store the exercising device away from direct sunlight. Do not subject it to temperatures below -10°C or above +50°C.
• Protect the exercising device from high-temperature fluctuations, and high levels of moisture and water.

The training bar material is sweat-resistant but needs to be cleaned periodically for the sake of hygiene. If necessary, wipe the training bar with a soft cloth that has been slightly moistened with water only- do not use a cleaning agent.
Preparation for exercising

• Wear light sports clothes.
• Wear shoes with a non-slip sole and no sham edges that could damage the stretch bands.
• Do not work out directly after meals Wait at least 30 minutes after a meal before you begin. Do not exercise if you feel unwell, if you are ill or tired, or if other factors speak against concentrated exercise.
• Begin the exercises slowly. Do not make any jerking movements. While exercising, breathe calmly and evenly.
• Concentrate on the exercises you are doing. Do not allow yourself to be distracted as you exercise.
• DO not take on more than you can manage. Only exercise within the limits of your physical fitness. t you experience pain during an exercise, stop the exercise immediately.

Before exercising: Warm-up
Warm up for about 10 minutes before exercising. Moving all parts of your body in turn as follows:

• Tilt your head to the side, to the front, and to the back.
• Raise, Hower, and make a circular movement with your shoulders.
• Make circular movements with your arms.
• Move your chest forwards back and to the side.
• Try your hips forwards and backward and swing to the side.
• Run on the spot.

After exercising: Stretching
You will find some stretching exercises overleaf. Basic position for all stretching exercises. Lift your chest pull your shoulders down, bend your knees slightly and turn the tips of your toes slightly outwards. Keep your back straight! Hold each of the positions in the exercises for about 20-35 seconds.
Exercise 1
Objective: Exercising the biceps. Posture: Set your feet shoulder-width apart and press the stretch band to the floor with both feet. Make sure that your back is straight! Grip the training bar with both hands from below, keeping your hand’s shoulder width apart, and hold it horizontally at hip height.
Exercise: Pull your forearms and hands slowly towards the upper body. Keep your elbows close to the upper body. Keep your shoulders down! Return to the starting position.
Breathing: Exhale when you lift your arms, inhale when you lower them. Repetitions: 15-20 times Advanced variation: Set your feet further apart to increase the resistance of the stretch band.
Caution: Position your feet between the markings on the stretch bands.
Exercise 2
Objective: Exercising the mid-shoulder muscles. Posture: Set your feet shoulder-width apart and press the stretch band to the floor with both feet. Make sure that your back is straight! Grip the training bar with both hands from above, keeping your hands close together, and hold it horizontally at hip height.
Exercise: Pull the training bar slowly upwards, keeping it close to your body, until it reaches chest height. Keep your shoulders down! Return to the starting position.
Breathing: Exhale when you lift your arms, inhale when you lower them. Repetitions: 15-20 times For the advanced: Set your feet further apart to increase the resistance of the stretch band.
Caution: Position your feet between the markings on the stretch bands.
Exercise 3
Objective: Exercising the triceps. Posture: Sit on a chair and fit the stretch band under your bottom. Grip the training bar with both hands from above, keeping your hands shoulder-width apart or closer. Make sure that your back is straight!
Exercise: Start off with your arms stretched upwards Do not fully extend them! Bend your arms backward towards your neck. Your elbows are to be kept tucked in: do not spread them apart! Keep your shoulders down!
Breathing: Exhale when you lift your arms, inhale when you lower them.
Repetitions: 15-20 times

Exercise 4
Objective: Exercising the front shoulder muscles. Posture: Sit on a chair and fit the stretch band under your feet. Grip the training bar with both hands from above, keeping your hands shoulder-width apart, and hold it horizontally at hip height. Make sure that your back is straight!
Exe r cise: Pull your stretched arms slowly up to head height. Keep your shoulders down! Return to the starting position.
Breathing: Exhale when your arms inhale and when you lower them. Repetitions: 15-20 times Advanced variation. Pull your arms all the way up and over your head.
Caution: Position your feet between the markings on the resistance bands.
Exercise 5
Objective: Exercising leg muscles and lower back. Posture: Set your feet parallel to each other, shoulder-width apart, and press the stretch band to the floor with both feet. Grip the training bar with both hands from above, keeping your hands shoulder-width apart. Lift the bar behind your head and place it down on your shoulders. Make sure that your back is straight!
Exercise: Do some slow squats. Keep your back straight, push your bottom outwards to the rear, weigh on both your heels.
Breathing: Inhale when you bend, exhale when you straighten up. Repetitions: 15-20 times Variation: Move to a stepping position with the stretch band under your front foot. Objective: Additional exercising of the muscles in your bottom. Caution: Position your feet between the markings on the stretch bands.

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Exercise 6
Objective: Exercising the abdominal muscles. Posture: Lie down on the floor on your back with your legs at a slight angle. Place the stretch band under both feet. Grip the training bar with both hands from below, keeping your hands shoulder-width apart, roughly at hip height, so that some tension is exerted on the stretch band.
Exercise: Tense your abdominal muscles and slowly raise your upper body. Your head should remain in a straight line as an extension of the spine. Do not pull it down towards your chest! Lower your upper body again, but do not lower your head. Remember to keep yourself tense!
Breathing: Exhale when you lift your arms, inhale when you lower them. Repetitions: 15-20 times
Variation: Moving your forearms upwards at the same time makes sitting up slightly easier. You can also choose a stretch band with greater pulling force. Caution: Position your feet between the markings on the resistance bands.

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