Insportline 9071 MultiTrainer Bedienungsanleitung

USER MANUAL –EN

IN 9071 inSPORTline MultiTrainer universal booster

CONTENTS

COMPONENTS...................................................................................................................................................... 4

SET-UP AND ANCHORING................................................................................................................................. 5

ANCHORING GUIDELINES............................................................................................................................ 5

PROPER USE OF THE OPTIONAL DOOR ANCHOR ................................................................................... 6

ADJUSTMENTS.................................................................................................................................................... 7

SINGLE HANDLE MODE .................................................................................................................................... 7

USING FOOT CRADLES...................................................................................................................................... 8

ADJUSTING RESISTANCE................................................................................................................................ 10

ADJUSTING STABILITY................................................................................................................................... 10

EXERCISE GUIDELINES................................................................................................................................... 11

WORKOUT LOG................................................................................................................................................. 13

TERMS AND CONDITIONS OF WARRANTY, WARRANTY CLAIMS ....................................................... 13

Legal Disclaimer

Consult your physician before starting this or any other exercise program. This product should be used on a non-

slip surface and only as directed. The user assumes the risk of injury and all liability resulting from using this

product.

COMPONENTS

SET-UP AND ANCHORING

The Trainer can be used safely indoors or out on a non-slip surface. For optimal use, you will need a flat workout

area measuring roughly 8 ft. (2.43 m) by 6 ft. (1.83 m) wide. All models come with a Suspension Anchor,

allowing you to “anchor” it to a secure point that will support your bodyweight.

Suitable Attachment Points using Suspension Anchor:

Try sturdy beams, weight racks, heavy bag mounts, railings, tree branches or fences.

TIP: Secure to doors and walls using the optional Door Anchor and optional mounting accessories.

ANCHORING GUIDELINES

1. Your attachment point should be 7 ft. (2.13 m) - 9 ft. (2.74 m)

high and strong enough to support your full bodyweight.

2. Adjust the length of the Suspension Anchor so the main loop

hangs 6 ft. (1.83 m) off the ground.

3. With the Trainer fully extended, the bottom of the foot cradles

should hang 2 in. (.05 m) - 3 in. (.08 m) off the ground. When

performing exercises lying down (either prone or supine) adjust

the Trainer so foot cradles hang 8 in. (.2 m) - 12 in. (.3 m)

above the ground.

In order to get the main loop of the Suspension Anchor at 6 ft. (1.83 m), you will need to adjust the length of the

Suspension Anchor depending on the height of the attachment point.

TIP: When attaching to smooth bars or poles, wrap the Suspension Anchor several times to prevent slipping and

clip carabiner at appropriate height.

ADJUSTING THE LENGTH OF THE SUSPENSION ANCHOR

For higher attachment points, extend the Suspension Anchor.

1. Wrap Suspension Anchor around the attachment point.

2. Clip the carabiner over Suspension Anchor strap and cinch to set.

For lower attachment points, shorten the Suspension Anchor.

You have two options:

1. Wrap strap several times and then clip into one of the intermediate loops.

2. Wrap over attachment point and clip carabiner over main strap of the Suspension Trainer.

! WARNING: NEVER clip the carabiner into the main loop of the Suspension Anchor.

PROPER USE OF THE OPTIONAL DOOR ANCHOR

The Door Anchor can only be used on solidly constructed doors that support the user’s weight.

! WARNING: DO NOT use on sliding doors, glass doors or lightweight closet doors. Make sure the door cannot

be pulled open without turning door handle.

Attaching the Door Anchor:

For standard-height doors, remove the Suspension Anchor prior to attaching the Door Anchor. For doors taller

than 7 ft. (2.13 m), attach the Suspension Anchor to the Door Anchor to extend length appropriately.

To remove the Suspension Anchor:

1. Slide anchor down towards the handle.

2. Fold the foot cradle straps along the handle and push through main loop.

3. Reverse process to attach Door Anchor.

Placement for Door opening AWAY from you:

This is the most secure set-up since your bodyweight will pull the door closed.

1. Toss Door Anchor pillow over top center of door and close.

2. Make sure door is completely closed and weight test before using.

Placement for Door opening TOWARD you:

1. Place Door Anchor over top of door and then slide the anchor across and into the gap above the upper

hinge. This will prevent the door from accidentally pulling open.

2. Make sure door is completely closed and weight-test before using.

TIP: Place Door placard on other side of door to prevent unexpected interruption and possible injury.

ADJUSTMENTS

Place Door placard on other side of door to prevent unexpected interruption and possible injury.

TIP: For many standing exercises (presses, flys, lateral rotation, etc), the Trainer needs to be extended to provide

maximum range of motion.

! WARNING: Always make sure the Trainer Straps are not twisted before adjusting. This will avoid having a

twisted strap pull through the buckle.

To shorten the Trainer Straps:

Hold one strap of the Trainer. Depress the cam buckle with your thumb and grasp the yellow adjustment tab with

the other hand.

Simultaneously draw backward on the buckle and push the adjustment tab up along the strap –just as if using a

bow and arrow.

Repeat on other side.

To lengthen the Trainer Straps:

Simultaneously depress BOTH cam buckles and pull downward, away from anchor point.

SINGLE HANDLE MODE

Configuring the Trainer into single handle mode allows you to increase the core stabilization challenge, perform

single-sided exercises, and perform powerful rotational exercises.

To convert the Trainer to single-handle mode:

1. Hold one handle in each hand, one directly above the other. In this example, A is in your right hand and

Bis in your left hand.

2. Pass handle Aupward through webbing (upper part of handle) of handle Band switch hands. You are

now holding Ain your left hand.

3. Repeat the process by using your right hand to pass handle Bupward through handle Aand use your

left hand to grasp handle Bto lock. Always tug on handle Bto check for secure lock-off prior to

exercise.

USING FOOT CRADLES

For face-up (supine) exercises:

Start Position

1. Sit facing the Trainer with the bottom of the foot cradles hanging 8 in. (.2 m) - 12 in. (.3 m) above the

ground. Your knees should be about 1 ft. (.3 m) from foot cradles. Hold each foot cradle in place with

your index and middle fingers.

2. Lie backward onto ground and place both heels into foot cradles simultaneously. Be sure your heels are

fully supported by the foot cradles. (As an alternative technique, try performing the supine exercises

with toes through foot cradles and weight resting on the arches of the feet).

3. Straighten legs and prepare for supine suspended leg exercises.

For face-down (prone) exercises:

Start Position

1. Sit facing the Trainer with the bottom of the foot cradles hanging 12 in. (.3 m) - 18 in. (.46 m) above

the ground. Your knees should be about 1 ft. (.3 m) from foot cradles. Place right foot into left foot

cradle as shown here.

2. Shift weight to right hip. With right foot in left foot cradle, cross left foot over right and place into right

foot cradle.

3. Roll body over to the right into a plank position allowing the feet to rotate inside the foot cradles. Upper

body is supported by forearms or on hands in pushup position. Rest by placing knees on ground and

assuming position on all-fours.

ADJUSTING RESISTANCE

The Trainer allows you to instantly adjust the level of resistance for any exercise from0 to 100% of your own

body weight.

STANDING EXERCISES

Body Angle: Move your feet towards the attachment point to increase resistance.

T-ing the feet: For standing exercises that face the anchor point, such as back flys and shoulder raises, T-ing the

feet will make the movement easier, while ensuring proper tension on the straps. Shift your weight from your

back foot to your front foot as you contract your muscles.

FLOOR EXERCISES

Your key vector is the angle of the Trainer in relation to the floor. To increase resistance, start with your body

further away from the anchor. To decrease resistance, start with your body closer to the anchor.

Starting Position:

ADJUSTING STABILITY

Decreasing your base of support (for example, bringing feet together or just standing on one leg) will challenge

your ability to stabilize and require more core engagement.

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