Electrolux GA60LICN Manuel utilisateur

User Manual

Index

Chapter page

1. Box contents 2

2.1 Attach to door 3

2.2 Attach to tree 4

2.3 Attach to Truss rack/horizontal bar 5

3. Adjust length 6

4. Basic guidelines exercises (easier, harder etc.) 7

5.1 Chest exercises 8

5.2 Abdominal exercises 9

5.3 Biceps exercises 10

5.4 Triceps exercises 11

5.5 Back exercises 12

5.6 Shoulder exercises 13

6. Disclaimer 14

1. Box contents

In the box you will ﬁnd the PT4Pro® suspension trainer, which consists of 2 hand grips, 1 anchor line, 2 in

height adjustable attachment lines, 1 storage bag and a manual. The manual lists all the basic guidelines plus

some examples of exercises to help you get the most out of your workout.

More exercises can be found at: www.pt4pro.nl/exercises.

2.1 Attach to door

The PT4Pro® can be used in a number of ways. The PT4Pro® can be attached to a doorpost, a strong tree

trunk, fastened to the wall, fastened to the ceiling, etc. It is important that the object that you choose for

attachment is strong enough to hold your weight. Fasten the PT4Pro® at a height between 200 to 230 cm.

Make sure the anchor element of the PT4Pro®’s anchor line hangs behind the door (see Example 1).

The bag covering the last hook is meant to protect the door from being damaged (see Example 2).

Then close the door and pull the PT4Pro® making sure there is no slack. Next, connect the attachment lines to

the rings at the required height. Attach the handles to the attachment lines.

Optional: you can hang the warning sign on the door handle on the other side of the door. Now the workout can

start.

Example 2

Example 1

2.2 Attach to tree

Wrap the anchor line around the tree and click it into one of the adjustable rings (Example 1). Then close the

protective cover to prevent damage to the tree (Example 2). Trees with a diameter between 20 and 30 cm are

best for workouts with the PT4Pro®.

Example of attachment to a tree trunk:

Example 2Example 1

2.3 Attach to truss rack/horizontal bar

Pull the end of the PT4Pro® (last hook with protective cover) behind the truss rack/horizontal bar.

Pull the hook forward at the top and attach it to one of the rings (see Example 1 and 2). Now the workout can start.

Example of attachment to a truss rack/horizontal bar:

Example 2

Example 1

3. Adjust length

In order to shorten the PT4Pro® you can attach the attachment lines higher on the rings of the anchor line.

The PT4Pro® can be shortened with the attachment lines that are adjustable in height.

In order to lengthen the PT4Pro® you can attach the attachment lines lower on the rings of the anchor line.

The PT4Pro® can be lengthened with the attachment lines that are adjustable in height.

Example 2

Example 1

4. Basic guidelines exercises (easier, harder, etc)

1. Make sure the PT4Pro® is correctly fastened. Always check this before starting with a new exercise.

2. Start in a limited angle position (for less intensity) in order to master the exercise (see example 1).

If the repetitions are easy to do you can change the angle to increase intensity.

3. Set a goal and choose the corresponding repetitions.

4. Make sure that the muscles that have been trained get enough rest between sets.

5. Try to do these exercises twice a week.

Objective Repetition Sets

Strength workout 6 to 8 2 to 3

Muscle build-up 8 to 12 2 to 3

Muscle tone 12 12 to 15 1 to 2

Fat reduction 15 to 20 1 to 2

Harder Easier

Example 1

5.1 Chest exercises

Stand below the attachment point and hang forward (see Example 1). Make sure the arms are in a 90-degree

angle and then crouch down (see Example 2). Make sure your hands are not behind your chest.

Tip! The greater the angle in starting position, the higher the intensity of the exercise.

Example 2Example 1

5.2 Abdominal exercises

Lay ﬂat down on your back with the PT4Pro® at knee height at approx. half a meter from the ﬂoor.

(see Example 1). Next, take the handles and press your chest forward. Slowly get up using your arm

and abdominal muscles (see Example 2). Make sure your back does not touch the ﬂoor during repetitions

to keep tension on the abdominal muscles.

Tip! Try to increase the intensity of the exercise by using your arms less. The closer your feet are to your but-

tocks, the harder the exercise will be.

Example 2

Example 1

Autres manuels pour GA60LICN

Ce manuel convient aux modèles suivants

Table des matières

Autres manuels Electrolux Lave-vaisselle

Electrolux

Electrolux GA60SLISCN Manuel utilisateur

Electrolux

Electrolux BW450 Manuel utilisateur

Electrolux

Electrolux ESF6101 Manuel utilisateur

Electrolux

Electrolux GA60KVSW Manuel utilisateur

Electrolux

Electrolux FAVORIT 65010 VI Manuel utilisateur

Electrolux

Electrolux 504288 (EHT8IELG6) Manuel utilisateur

Electrolux

Electrolux EES48400L Manuel utilisateur

Electrolux

Electrolux GA60SLICCN Manuel utilisateur

Electrolux

Electrolux LU7 Manuel utilisateur

Electrolux

Electrolux ESA47310SX Manuel utilisateur

Electrolux

Electrolux ARTHUR MARTIN ASL67050 Manuel utilisateur

Electrolux

Electrolux ESL 6163 Manuel utilisateur

Electrolux

Electrolux ESF 2200 DW Manuel utilisateur

Electrolux

Electrolux ESL 67040 Manuel utilisateur

Electrolux

Electrolux ESL 614 Manuel utilisateur

Electrolux

Electrolux ESL 6226 Manuel d'utilisation

Electrolux

Electrolux WTM165ERA Manuel utilisateur

Electrolux

Electrolux GA60GLVS Manuel utilisateur

Electrolux

Electrolux ESF 63020 Manuel utilisateur

Electrolux

Electrolux WT830EAG Manuel utilisateur

Electrolux

Electrolux ESI 4121 Manuel utilisateur

Electrolux

Electrolux ESF 66010 Manuel utilisateur

Electrolux

Electrolux ESF 4101 Manuel utilisateur

Electrolux

Electrolux GA60LI220 Manuel utilisateur

Manuels Lave-vaisselle populaires d'autres marques

KitchenAid

KitchenAid KUDB230B Manuel utilisateur

Brandt

Brandt BDJ424DB Manuel utilisateur

Asko

Asko DSD767UXXL.AU Manuel utilisateur

Beko

Beko DFN26210W Manuel utilisateur

NEFF

NEFF S153ITX00E Fiche technique

Midea

Midea SV 4.45 wi Manuel utilisateur

LG LDF7932 Manuel utilisateur

Gorenje

Gorenje GV63214 Manuel utilisateur

Hotpoint

Hotpoint HDA1100ZWH Manuel de service

Blomberg

Blomberg LDFN2240W Manuel utilisateur

AEG

AEG FFB83836PM Manuel utilisateur

Cylinda

Cylinda DM3220RFD Manuel utilisateur

Atag

Atag DW8214MB Manuel utilisateur

GE GLD8000 Series Manuel utilisateur

Siemens

Siemens SN23HI02KE Fiche technique

Omega

Omega ODW717X Manuel utilisateur

BORETTI

BORETTI BVW-683 Manuel utilisateur

Siemens

Siemens SN 56N591 Manuel utilisateur