Insportline InSPORTline Tower 200 Bedienungsanleitung

USER MANUAL –EN

IN 3100 Doorway Pulley inSPORTline Tower 200

2 
 
CONTENTS 
SAFETY INSTRUCTIONS....................................................................................................................... 3 
ASSEMBLY ............................................................................................................................................. 3 
REPLACEMENT OF ROPES.................................................................................................................. 4 
EXERCISES............................................................................................................................................ 5 
ABDOMINAL (ABS)............................................................................................................................. 5 
ARMS AND BACK ............................................................................................................................... 7 
CHEST AND SHOULDERS................................................................................................................. 7 
LEGS.................................................................................................................................................... 9 
COMPOUND EXERCISES................................................................................................................ 10 
TERMS AND CONDITIONS OF WARRANTY, WARRANTY CLAIMS................................................. 12 
 
 

SAFETY INSTRUCTIONS

•Read the instructions carefully and save it for future reference

•If you are 35 years and older consult the use with you physician

•The owner is responsible for correct and safety use

•Before every use check the machine

•Use the product as intended by producer and do not modify this product

•Before you start exercising check that the pulley is secured, and the door is closed

•Exercise on flat surface

•Protect yourself and people around you from danger and injury

•If you feel dizzy, sick or ill, stop using the product immediately and consult your physician

•Secure the pulley properly and regularly check all bolts and nuts. Re-tighten all bolts or nuts if

necessary and keep the product clean

•Regularly check and maintain the product, if the product is damaged or worn stop using it

immediately

•This device is for adults only and should be assembled by adults, keep away from kids and

people with reduced physical and mental capabilities

•Exercise reasonably do not overextend yourself

•Do not use outside

•Not for commercial use

•This product contains natural rubber latex which can cause an allergic reaction

ASSEMBLY

It is recommended to ask another person for help. Frames and flexible bands are preassembled.

Unpack all parts and check that nothing is missing.

Roll the straps and ropes. Notice the markings on the top and bottom of the frame. The top of the

frame is marked as "top" and bottom as "bottom".

Place the exercise machine on the floor,

distinguish the top and bottom of the frame from

so that the ropes are well untangled. You will

need about 2 meters of free space on the floor.

Plastic plugs on ropes should be connected to

pulleys.

Attach the pulley on the upper frame and then tilt

it back until the handle is released from the

groove. Them move the pulley to lowest position

to make sure that the handle is firmly held in the

groove. Continue to connect all the pulleys. This

will lead to tugging of the ropes, which makes it

easier to attach the lower part of the frame to the

door.

Grasp the top of the frame and lift it toward the

top of the door. Slide the two frame mounts over

the top edge of the door and fasten it. You may

need a ladder. Slide the bottom frame under the

door that the frame is in line with the door frame.

Check that the frame is well centered.

As soon as you attach the tower the to the door,

slide the upper and lower frame mounts into the

center of the door. Close the door and then move

the rollers upwards until the power ropes are

firmly pulled. Check that the loops on the rollers

are in the holes.

For a better stability of the Tower, attach a black

strap between the top and the bottom part of the

frame and tighten it firmly (Note: When the Tower

frame detours from the door when exercising,

move the pulleys higher).

Hand grips and/or ankle straps are connected to

the ropes.

REPLACEMENT OF ROPES

To replace ropes, you need 6mm Allen key and flat open 13mm French spanner. First put the tower on

the floor. Ask other for help.

•While the door is closed, grasp the upper pulley and tilt them back until the grooves are

loosen.

•Move the pulleys to the lowest position on the frame and hook the tabs in place. This will result

in a greater opening of the power ropes.

•Disconnect the middle strap and open the door.

•Remove the bottom brackets from the bottom edge of the door. Be careful not to remove the

top brackets.

•Pull out the top pole of the Tower and pull it out of the door. You may need a ladder.

•WARNING: Be careful that the top frame does not fall on you as you remove the Tower from

the door. Hold the top of the frame with your hands.

Changing the ropes:

•Select the rope you want to replace and loosen the bolts from the rollers. Hold the upper nut

with the open French key. Then use the Allen key and unscrew the bolt at the top of the pulley

clockwise.

•Unscrew the nut and pull out the screw. Once the bolt is out, you can pull the pulley out of its

cover. Do the same at both ends of the rope.

•Insert a new rope into the empty space with one end into the pulley at the top of the frame. To

attach, use the screw and the nut that you previously unscrewed. Do not over tight the screw.

Do the same on the other end of pulley.

Gray rope –resistance 11.3 kg

Black rope –resistance 15.7 kg

Red rope –resistance 18.2 kg

EXERCISES

ABDOMINAL (ABS)

Left rectus abdominis

muscle and obliquus

abdominis externus

Right rectus abdominis

muscle and obliquus

abdominis externus

External Oblique

Three faze training

Exercising of abs while standing with bottom

pulley

Circular motion of hands with upper pulley –one

smooth motion (counter clock wise)

Circular motion of hands with bottom pulley –one smooth motion

(counter clock wise)

Exercising lying down, lift the

blades, hold your loins on the

floor

Move your hand over

your head

Side bows

Alternate lungs forward

Exercising lying down,

we have raised blades

and circling our arms

Side thrust from left to

right

Circling while laying

Alternating oscillation

of the legs

Lifting both legs at

once

pull up knees to the

chest

Pull up knees to elbows

Stretched legs above

the pad, along with the

belly in a slightly

sloping seat

Hand and foot

attraction alternately

left and right

Rotation of raised legs

above the pad level

along with rotation of

the torso to the

opposite direction in a

slightly inclined saddle

Pullover

Riding the bike

ARMS AND BACK

Pull up –wide grip

Pull up –wide grip,

cross rope

Adductors

Biceps stroke

Pull up –Standing with

palms upward

Pull up to the chest –

standing with cross

ropes

Pull up to the chin –

standing

Arms extension -

triceps

Arms extension –cross

ropes, triceps

Arms extension -

triceps

Moderate bow –the

back of deltoid muscle

Pull up the chin - rear

broad back muscle,

delta muscles

CHEST AND SHOULDERS

Both hands –Large

breast muscle

One hand - Large

breast muscle

Incline pressure –

Lower part of Large

breast muscle

Lateral raise

Front and middle

shoulder, upper part of

large breast muscle

The lower part of the

large breast muscle

Shoulder pressure

Lateral Raise

Upright rows

Punch with crossed

ropes

Shoulder pressure

Shoulder pressure in

rotation

One hand lateral raise

Standing lateral raise

Lateral raises with

crossed ropes

Chest pressure

Exercise with slight

inclination in the crook

Straps to the chin with

crossed ropes

Lateral raise with

crossed ropes

LEGS

Lunge forward

Side lunge

Kick with straight leg

Mounting climbing

Squads on one leg

Abduktor –outer tights

Abduktor –inner tights

Kick to the chin

Standing kicks

Squads

Lunge

Leg pull out

Calves extension

Back kick

Forefoot lying down

Back kick lying down

Knee rotation

Squat

Lunge back with strap

COMPOUND EXERCISES

Squads with shoulder

pressure

Squad with shoulder

pressure

Squad with hand raise

(change hands)

Squad with one leg

lunge

Squad with one hand

raise

Squad with one hand

raise

Lunge alternate

Raise with squads

Lunge alternate

Lunge alternate with

wrinkled arms

Lunge alternate with

biceps

Squad with two hand

pull out

Lunge alternate with

straight hands

Lunge alternate with

pull out

Combination of

punches and lunges

Combination of

extension and flex

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