Instructions

WALKER

Function:
Low-impact cardiovascular exercise;
Exercises all body joints &
muscles;
Provides good all-over body toning;

Instruction:
Place both hands on horizontal bar;
Place both feet firmly on foot-plates;
Swing legs back and forward alternately;
Alternate with fast/slow/long/short strides;
Dismount machine whilst holding horizontal bar;

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority;

WAIST EXTENSION

Function:
Increases waist flexibility;
Strengthens abdominal muscles;
Exercises arms and shoulders;
Provides good all over body toning;

Instruction:
Grip handles firmly with both hands;
Stand with both feet on footplate;
Move hips slowly from side to side;
Dismount machine whilst holding handles;

Caution:
This machine is designed for use by over 14;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority;

STEPPER

Function:
High intensity cardiovascular exercise;
Builds muscles in upper and lower legs;
Tones &
exercises all lower body muscles;

Instruction:
Take firm grip of both handles;
Place both feet firmly on footplates;
Shift weight from one foot to the other;
Vary your speed for best results;
Dismount machine whilst holding handles;

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority;

STANDING ROTATOR

Function:
Strengthens and tones waist muscles;
Enhances internal organ function;
Strengthens and tones deltoid muscles;
Provides good all over body toning;

Instruction:
Grasp upper bar with both hands;
Stand with both feet on circular plate;
Twist body left and right smoothly;

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority;

SHOULDER FLEXOR

Function:
Strengthens upper arm muscles;
Enhances shoulder flexibility;
Stretches arms and waist;
Provides good all over body toning;

Instruction:
A) Place palm of either hand flat on outer rim;
Rotate in one direction;
repeat with other hand;
B) Grasp hold of outer rim with both hands;
Rotate disc left &
right alternately;

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority;

SHOULDER EXTENSION

Function:
Enhances flexibility of shoulder &
upper arms;
Builds &
strengthens upper body muscles;

Instruction:
A) Place palm of hand on outer rim of each disc;
Rotate continuously in either or both directions;
B) Grasp hold of outer rim of each disc;
Rotate disc left and right alternately;

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority

ROWER

Function:
High intensity cardiovascular exercise;
Exercises all body joints and muscles;
Provides excellent all-over body toning;

Instruction:
Sit on seat and grasp rubber handles;
Place both feet firmly on foot plates;
Pull handles towards chest &
push out with feet;
Revert to original position and repeat;

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority;

LEG-PRESS

Function:
Strengthens leg &
upper thigh muscles;
Promotes flexibility of lower limbs;
Enhances the digestive system;
Provides good all over body toning;

Instruction:
Sit with back straight against seat back;
Place both feet firmly on foot-plates;
Push out until legs are fully extended;
Revert to original position and repeat;

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority;

LAT PULLDOWN

Function:
Strengthens upper arm, chest &
back muscles;
Enhances, tones and shapes whole body;
Provides good cardiovascular workout;

Instruction:
Place both hands firmly on hand grips;
Sit down on seat facing outward;
Pull down on hand grips to chest level;
Revert to original position and repeat

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority

FITNESS RIDER

Function:
High intensity cardiovascular exercise;
Exercises all body joints and muscles;
Provides excellent all over body toning

Instruction:
Take hold of handles then sit on seat;
Place both feet firmly on foot pedals;
Pull handles towards chest &
push out with feet;
Revert to original position and repeat;
Dismount machine whilst holding handles

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority

AB-CURL

Function:
Strengthens abdominal &
leg muscles;
Tones and stretches abdominal muscles;
Stretches &
strengthens the back

Instruction:
Sit on flat plate and place feet under bars;

Place hands behind head or crossed over chest;
Lie back flat with feet held under the bars;
Slowly raise body to sitting position, and repeat

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority

BACK MASSAGER

Function:
Enhances abdominal &
lower back muscles;
Whole body toning and relaxation exercise;
Enhances and stimulates the nervous system;

Instruction:
Place your back tightly against rubber rollers;
Place both hands firmly on bars provided;
Move left/right and up/down as appropriate;

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority

BICYCLE

Function:
Medium to high intensity aerobic workout;
Tones and exercises all lower body muscles;
Builds muscles in upper and lower legs

Instruction:
Take firm hold of both handlebars;
Sit down on seat while facing forward;
Place both feet firmly on pedals;
Perform rotating motion at varying speeds;
Dismount machine whilst holding handles

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority

BODY TWIST

Function:
Stretches and strengthens upper body Tones arms, shoulders &
waist muscles

Instruction:
Stand directly under the wheel
Grasp wheel with both hands
With feet firmly on ground, slowly rotate body clockwise and then anticlockwise.

Caution:
This machine is designed for use by over 14s. Follow your doctor’s advice before exercising Do not use machine if it appears unsafe Report any concerns to the relevant authority

CHEST PRESS

Function:
Enhances &
strengthens upper arms;
Provides workout for back muscles;
Develops physical co-ordination

Instruction:
Sit with back upright against seat back;
Grip handles firmly with both hands;

Push bars forward to fully extend arms;
Revert to original position slowly and repeat

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority

CHIN-UP BARS

Function:
Builds upper-arm, shoulder &
chest muscles;
Promotes &
enhances cardiovascular function;
Tones and shapes abdominal muscles

Instruction:
Stand upright facing the centre supporting pole;
Grip outer end of bars firmly with both hands;
Gradually take body weight and pull upwards;
Lower your body down slowly and repeat

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority

CROSS-TRAINER

Function:
Low-impact cardiovascular exercise;
Exercises all body joints &
muscles;
Provides excellent all over body toning

Instruction:
Grip rubber handles with both hands;
Place one foot firmly on each foot-plate;
Execute walking motion at varying speeds;
Dismount machine whilst holding handles

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority

DIP BARS

Function:
Builds upper-arm, shoulder &
chest muscles;
Promotes &
enhances cardiovascular function;
Tones and shapes abdominal muscles

Instruction:
Stand in between the parallel bars;
Place both hands on horizontal rails;
Slowly raise and lower whole body

Caution:
This machine is designed for use by over 14s;
Follow your doctor’s advice before exercising;
Do not use machine if it appears unsafe;
Report any concerns to the relevant authority