NANO GYM
COMPACT DESIGN FOR BIG RESULTS
! NOTICE
Important: Do not start exercising before fully studying this Exercise Chart which informs you about:
- 1. How to exercise correctly and safely
- 2. Exercise Program options
- 3. Effective execution of the Exercise Programs
- 4. How to engage a suitable level of resistance
- 5. The main parts of your NANO GYM™
- 6. Setting up and folding your NANO GYM™
- 7. Maintaining your NANO GYM™
! IMPORTANT MEDICAL WARNING
Carefully review the Exercise Chart and consult your physician before using this product or performing the exercises presented herein. The instructions and advice presented in this Exercise Chart are in no way intended to be a substitute for medical counseling. Not all exercises are suitable for everyone and any user of this product assumes the risk of injury resulting from performing the exercises shown. If at any time you feel you are exercising beyond your current fitness level or you feel uncomfortable, you should discontinue exercise immediately. Your physician should help you ascertain your target heart rate, as determined by your age and physical fitness. Certain training programs and types of exercise equipment may not be suitable for everyone. This is particularly important for those individuals over 35, pregnant women and individuals with existing health problems or problems with balance. If you take medication which affects your heart rate, you must seek medical advice from your doctor before starting your exercise program with this machine.
! SAFETY PRECAUTIONS
- Do not start exercising before fully studying this Exercise Chart.
- This product has been tested in accordance with the requirements of EN 957-1, class H – home use only. THE MAXIMUM WEIGHT CAPACITY OF THE NANO GYM™ exercise machine is 136.4 kg/300 lbs. Persons whose body weight exceeds this limit should NOT use this machine.
- Carefully inspect the equipment prior to EVERY use. Never use the device if it is not functioning correctly, or if it is damaged.
- Use this device EXCLUSIVELY for the purpose intended and described in this Exercise Chart. Do not alter the equipment and only use those accessories which have been recommended by the manufacturer.
- Ensure that at least 10 - 13 feet (2 - 3 meters) of free space is available surrounding the entire unit. It is important that pets, furniture and other objects are kept away from the equipment during its use.
- Handicapped or disabled persons should not use the NANO GYM™ exercise machine without the presence of a qualified health professional or physician.
- The NANO GYM™ must be set up and used on a solid, level and non-slip surface.
- Wear appropriate clothing during training sessions. Training apparel should be comfortable and light, allowing freedom of movement.
- Do not place the unit in direct sunlight, as heat can degrade the non-steel materials on the unit.
- Take care when getting on or off the NANO GYM™.
- Close adult supervision is necessary when the NANO GYM™ is used near children.
- Make sure that you have enough space around your Nano Gym™ unit. The diagrams above demonstrate the ‘training area’ as well as the minimal ‘free area’ that should be available around you while you are working out on this unit.
- Wear comfortable training shoes which provide good support and have non-slip soles, such as running shoes or trainers.
- Always warm up and stretch before each training session.
- Always choose the proper intensity level that best suits your physical strength and flexibility levels. Know your limits and train within them.
- Do not over exert yourself. If you suffer from chest pains, severe shortage of breath, dizziness, nausea, back ache or joint pains during or after a session, stop and bring the matter to the attention of a doctor.
- Begin slowly and get used to the unique movement of the NANO GYM™ exercise machine prior to starting your Exercise Program.
- To avoid serious injury, never place any part of your body between or near any moving parts.
- DO NOT use any accessories not recommended by the manufacturer. Understand correct use of this machine.
- Refer to all of the included assembly guidelines to make certain your unit is properly assembled, and to remind yourself of all maintenance guidelines.
- Check all screws and bolts and tighten if loose.
- If you have long hair please tie it up to avoid getting caught in certain parts of the equipment.
1 How to Exercise
For your exercise to be effective, the body must move against resistance (weight). As you become fitter, increase resistance accordingly.
To obtain exercise resistance, clip the Handles or Ankle Cuffs to one or more of the O-Rings attached to the Resistance Bands fitted to your machine.
Initially, experiment to find a level of resistance for each exercise to match your level of fitness and that will enable you to perform approximately 15 reps per exercise.
By engaging different color Resistance Bands and/or by engaging different combinations of Resistance Bands, the level of resistance can be varied – see the accompanying Resistance Tables.
The standard Nano Gym is fitted with 2 sets of resistance bands providing 3 levels of resistance.
The NANO GYM™ Deluxe is fitted with 3 sets of resistance bands and provides 7 levels of resistance.
How to Perform each Exercise - Each exercise is accompanied by a brief description of how to perform the exercise with two accompanying pictures: A: The start of the exercise; and B: the mid point of the exercise. By returning to the starting position (A), one rep. of the exercise will be completed.
Muscles Exercised - The major muscle group(s) exercised are listed for each exercise.
2 Exercise Program Options
Exercises are grouped together into specific Exercise Programs designed to meet your requirements.
There are 3 Exercise Programs. Select the program that is best suited to your fitness level, available time, objectives and level of motivation.
The Programs below may be performed by both men and women.
Express Workout: A total body workout - if you have limited time, have been inactive or are unfit.
Comprehensive Workout: A total body workout exercising a wide range of muscles - if you are fit, have the time and want a more complete workout.
Lower Body Workout: A workout specifically designed to target the waist, hips, buttocks and thighs.
Exercise Programs Table:
| Program | Exercises |
|---|---|
| Express | 1, 2, 3, 6, 7, 9, 10, 12, 14, 15 |
| Comprehensive | 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 |
| Lower Body | 1, 6, 16, 17, 9, 18, 10, 19, 14, 20 |
3 Exercise Programs
Each program consists of 3 groups of exercises: Warm Up, Work Out and Cool Down. Do not skip any stage.
Warm Up
Start your exercise program with a light exercise to raise your body temperature.
- Cardiovascular Exercise: Begin by marching in one spot, moving arms and progress to a slow jog. When fitter, run in one spot, lifting knees and pumping arms. In addition, you can also perform jumping jacks.
- Stretching: Follow with stretching exercises.
Work Out
- If you are unfit, start slowly and build up gradually. Once fit, exercise actively so as to increase your heart rate.
- Complete the exercises in the indicated order, moving at a steady pace from one exercise to the next. If you find any particular exercise too strenuous, skip it and try again when you are fitter.
- Perform exercise movements with smooth, continuous motions, approximately 1 rep every 1 - 2 seconds.
- Perform each exercise with proper form (e.g. keeping your head and spine aligned) and do not swing or use momentum when moving against resistance.
- Maintain steady, rhythmic breathing whilst exercising – do not hold your breath.
- Always contract your abs, core and lower back muscles whilst performing an exercise. This will stabilise the body and help prevent injury.
- To intensify your program, first attempt to increase the number of repetitions per exercise and then try to increase the resistance per exercise.
- Do not increase reps and resistance during the same exercise session. A further way to intensify an exercise is to increase the speed of motion when performing the exercise.
Cool Down
End your exercise with a Cool Down.
- Cardiovascular Exercise: Run or walk in one spot gently for 1-2 minutes.
- Stretching: Stretch slowly, holding the stretch for 20 – 30 seconds.
Stretching
Warm up by walking in one spot or if you are fit, by jogging in one spot.
- Stretches should be gradual and gentle.
- Hold each stretch for 10 – 20 seconds.
- Do not bounce in the stretch. Once in a comfortable position hold the stretch.
- Do not over stretch. Stretching should not hurt.
- Do not hold your breath whilst stretching.
- Do not rush the stretch.
A CALF STRETCH
Face the wall with one leg in front of the other, feet flat and toes facing forward. Bend the knee of the front leg whilst keeping the back leg straight. Repeat with the other leg.
[Diagram: Person stretching calf]
B INNER THIGH STRETCH
Sit on the floor with knees bent and soles of the feet touching. Lean forward holding ankles or feet.
[Diagram: Butterfly stretch]
C STANDING STRETCH
Inhale. Tuck your chin in and breathing out, roll down to a comfortable position. Keep the back rounded and touch toes if possible. Breathe in and out whilst maintaining the position.
[Diagram: Standing forward bend]
D SIDE STRETCH
Stand with feet apart, knees slightly bent and one arm at side. Reach the other arm above the head and bend sideways taking the raised arm over and to the side. Repeat with other arm.
[Diagram: Standing side bend]
E KNEES TO CHEST STRETCH
Lie on your back. Bend knees and lift feet off the floor. Hug knees to chest.
[Diagram: Lying knees to chest]
F THIGH STRETCH
In the standing position, reach one hand behind the body and grasp the top of the foot. Pull the heel towards the buttocks. Keep the standing leg’s knee slightly bent. Repeat on the other leg.
[Diagram: Standing quad stretch]
G TRICEP STRETCH
Place right hand behind the head, elbow bent with palm facing just below the head on the neck. With the left hand hold the right elbow and pull the arm towards the head. Repeat with the other arm.
[Diagram: Triceps stretch]
Exercises
A: Start of Exercise, B: Midpoint of Exercise
1 BICEP CURL (Biceps)
A: Sit and hold Handles with palms facing up and arms slightly bent. B: Curl arms and bring Handles to chest level keeping, elbows in at sides and in same position and return.
[Diagram: Bicep curl start and mid-point]
2 LATERAL RAISE (Shoulders)
A: Sit and hold Handles, palms facing downwards with arms slightly bent. B: Lift Handles sideways to shoulder level and return.
[Diagram: Lateral raise start and mid-point]
3 UPRIGHT ROW (Shoulders, Back & Biceps)
A: Sit and hold Handles, palms facing downwards with arms slightly bent. B: Pull Handles to chin level while lifting the elbows and return.
[Diagram: Upright row start and mid-point]
4 FRONT RAISE (Shoulders)
A: Sit and hold Handles, palms facing downwards with arms slightly bent. B: Lift Handles in front to shoulder height and return.
[Diagram: Front raise start and mid-point]
5 SEATED ROW (Back & Biceps)
A: Sit (or stand) with heels on Bottom Pulley Bar (or on Foot Plate), leaning slightly forward and hold Handles, palms facing inwards with arms slightly bent. B: Pull towards lower part of chest, keeping elbows in and return.
[Diagram: Seated row start and mid-point]
6 SQUATS (Quadriceps, Hamstrings & Buttocks)
A: Stand with heels on Bottom Pulley Bar (or on Foot Plate). Bend forward, holding Handles with bent arms, palms facing inwards or backwards. B: Stand upright with bent arms, keeping back straight and aligned with neck and return.
[Diagram: Squat start and mid-point]
7 BACK EXTENSION (Lower Back)
A: Stand with heels on Bottom Pulley Bar (or on Foot Plate) and hold Handles, palms facing inwards with arms slightly bent. B: Pull towards lower part of chest, keeping elbows in and return.
[Diagram: Back extension start and mid-point]
8 REVERSE FLY (Upper Back & Shoulders)
A: Sit and hold Handles next to chest palms facing downwards. B: Push out away from chest to chest height and return.
[Diagram: Reverse fly start and mid-point]
9 CHEST PRESS (Chest & Triceps)
A: Sit and hold Handles with arms slightly bent in front of chest, palms facing inwards. B: Move slightly bent arms to the front of chest and return.
[Diagram: Chest press start and mid-point]
10 ABDOMINAL CRUNCH (Abdominals)
A: Hold Handles above shoulders, palms facing down. B: Crunch forward, keeping lower back against backrest and moving elbows toward knees and return.
[Diagram: Abdominal crunch start and mid-point]
11 CHEST FLY (Chest)
A: Sit and hold Handles with arms slightly bent in front of chest, palms facing inwards. B: Move slightly bent arms to the front of chest and return.
[Diagram: Chest fly start and mid-point]
12 SHOULDER PRESS (Shoulders, Back & Triceps)
A: Sit and hold Handles at shoulder height, palms facing forward. B: Push straight upwards and return.
[Diagram: Shoulder press start and mid-point]
13 OBLIQUES TWIST (Abdominals)
A: Hold Handles above shoulders, palms facing downwards. B: Bring right elbow towards left leg and return. Repeat for other side.
[Diagram: Oblique twist start and mid-point]
14 TRICEP EXTENSION (Triceps)
A: Sit and hold handles above shoulders, elbows pointing upwards, palms facing up or down. B: Extend arms upwards and return.
[Diagram: Triceps extension start and mid-point]
15 SQUAT & REACH (Quadriceps, Hamstrings, Buttocks & Shoulders)
A: Stand with heels on Bottom Pulley Bar (or on Foot Plate) and hold Handles by sides, feet slightly apart and knees slightly bent. B: Simultaneously lower body and raise arms to shoulder height & return.
[Diagram: Squat and reach start and mid-point]
16 HIP EXTENSION (Buttocks)
A: Attach Ankle Cuffs to both legs. Stand with feet on Bottom Pulley Bar (or on Foot Plate) and engage resistance onto one leg. B: Pull one leg back, keeping hips parallel and back straight and return. Complete one set and repeat with other leg.
[Diagram: Hip extension start and mid-point]
17 SINGLE LEG CURL (Hamstrings)
A: Attach Ankle Cuffs to both legs. Stand with feet on Bottom Pulley Bar (or on Foot Plate) and engage resistance onto one leg. B: Curl leg upwards, keeping knee in same position and return. Complete set and repeat with other leg.
[Diagram: Single leg curl start and mid-point]
18 HIP ABDUCTION (Outer Thigh)
A: Attach Ankle Cuffs to both legs. Stand with feet on Bottom Pulley Bar (or on Foot Plate) and engage resistance onto one leg at a time. B: Pull leg sideways, keeping hips aligned. Complete one set and repeat with other leg.
[Diagram: Hip abduction start and mid-point]
19 HIP ADDUCTION (Inner Thigh)
A: Attach Ankle Cuffs to both legs. Stand with feet on Bottom Pulley Bar (or on Foot Plate) and engage resistance onto one leg at a time. B: Pull leg across body, keeping hips aligned. Complete one set and repeat with other leg.
[Diagram: Hip adduction start and mid-point]
20 HIP FLEXION (Hip Flexors)
A: Attach Ankle Cuffs to both legs. Stand with feet on Bottom Pulley Bar (or on Foot Plate) and engage resistance onto one leg at a time. B: Pull knee up to waist, keeping hips parallel, back straight and return. Complete one set and repeat with other leg.
[Diagram: Hip flexion start and mid-point]
4 Exercise Resistance
Engage resistance by attaching the Handles or Ankle Cuffs to one or more of the O-Rings connected to the Resistance Bands.
Engage equal resistance on both sides of the machine.
NANO GYM – STANDARD (GM5910)
| Resistance Level | Band(s) Engaged |
|---|---|
| Low | Grey Band(s) |
| Medium | Red Band(s) |
| High | Grey + Red Band(s) |
NANO GYM – DELUXE (GM5910-2)
| Resistance Level | Band(s) Engaged |
|---|---|
| 1 | Grey Band(s) |
| 2 | Black Band(s) |
| 3 | Red Band(s) |
| 4 | Grey + Black Band(s) |
| 5 | Grey + Red Band(s) |
| 6 | Black + Red Band(s) |
| 7 | Grey + Black + Red Band(s) |
To perform exercises 6, 7, 8, 15, 18, 19 & 20 place heels firmly onto the Bottom Pulley Bar.
Using Bottom Pulley Bar (without Foot Plate)
To perform exercises 16 & 17, place ball of foot firmly onto the Bottom Pulley Bar.
Ankle Cuffs: Thread strap through buckle and press straps together.
Foot Plate: Hook securely over Front Pulley Bar. Stand fully on Foot Plate.
5 Main Parts
- 1. Seat
- 2. Back Rest
- 3. Grey Resistance Bands (light) (x2)
- 4. Red Resistance Bands (heavy) (x2)
- 5. O-Ring (x 8)
- 6. Top Pulley Bar
- 7. Bottom Pulley Bar
- 8. Rear Pulley Bar
- 9. Handles (x2)
- 10. Handle Clip
- 11. Foot Plate (optional)
- 12. Ankle Cuffs
- DELUXE UNIT:
- 13. Padded Seat & Back Rest
- 14. Black Resistance Bands (x2)
- 15. O-Rings (x4)
[Diagram showing numbered parts of the Nano Gym]
6 Setting Up & Folding
TO FOLD: Hold Top Pulley Bar with one hand & pull back of seat upwards with other hand to fold legs.
TO OPEN: Hold Top Pulley Bar & pull front of Seat forwards to open legs.
[Diagram showing folding and unfolding mechanism]
7 Maintenance
- The NANO GYM™ is intended for indoor home use only and not for institutional use.
- Inspect the NANO GYM™ each time you exercise & check for any loose parts & tighten.
- If a pulley squeaks, spray silicon onto the pulley shaft (not the pulley wheel).
- If the band(s) become loose or worn, replace with new band(s) by unscrewing the pulley wheel(s).