Original user manual axis_usermanual_may2013_v3 REDCORD AXIS «Get ready to rotate!» Page 1 AXIS
Congratulations with your new Redcord AXIS Redcord AXIS is a revolutionary exercise device that takes suspension exercises to a new level. By introducing rotational movements, it enables a large number of new functional exercises, progressions and variations. A versatile exercise tool Exercise with rotational movements is of great importance for health professionals, personal trainers and ordinary people wanting to improve physical function. This makes Redcord AXIS a versatile exercise tool. Correct movements Redcord AXIS has two separate rollers, which biomechanically challenges human motion effectively. It is designed for professional use, manufactured with the highest qualities. www.redcord.com Page 1 AXIS
Contents Redcord AXIS features 3 How to install the ceiling brackets 4 Ceiling brackets safety test 5 How to use the Redcord Rope Lock 6 How to mount the rope to the Redcord AXIS 7 Rotational exercise 8 Basic Redcord AXIS exercises 9 Supine Plank 10 Prone Plank 11 Triceps Press 12 Pull-Up 13 Get social with Redcord! 14 Safety Test Before you start exercising with Redcord AXIS you must ensure that the apparatus is properly mounted. 1. Raise the straps all the way up. 2. Put one hand in each strap and lift your legs off the ground so that your entire body is hanging from the apparatus. 3. Bounce your body to put additional load on the mounting. You have now performed the safety test and the Redcord AXIS is ready to use. If you have questions related to the mounting, contact your local dealer.
Redcord AXIS features Redcord AXIS The Redcord AXIS is the main device and includes a 5 meter rope to attach slings and straps. The apparatus can either be mounted directly to a wooden or concrete ceiling, or attached to a Redcord Trainer or Redcord Mini (see separate installation instructions). Redcord Straps (Pair) The Redcord Straps is the standard Redcord handle equipment that enables exercises for both upper and lower body. The straps can easily be changed with other Redcord handles or slings. Redcord Cord Lock Carabiners x 3 The carabiners are used for attaching the Redcord AXIS to the two ceiling brackets. The third carabiner is used to attach the straps/slings to the Redcord Cord Lock. The Redcord Cord Lock is a versatile adjustment tool. You can easily adjust the height of the straps with one hand. Simply press the button on top, and move the Redcord Cord Lock to the desired height. Torx screws/fischer plugs x 4 Use the torx screws and fischer plugs for mounting in wooden and concrete ceilings (See installation instructions for more information). Ceiling brackets x 2 The ceiling brackets are used to mount the Redcord AXIS apparatus to wooden or concrete ceilings. Please read the installation instructions before mounting the brackets to the ceiling. Page 3
How to install the ceiling brackets Ceiling height: These brackets are suited for ceiling heights between 220 cm (7 2 ) and 260 cm (9 6 ). Test the installation by doing the Safety test ceiling brackets (separate sheet) Concrete ceiling: Make sure that the ceiling is concrete and not made of a porous material with a poor load bearing capacity such as Siporex, Ytong or Leca. 4x Torx 30 screws (6x60) 4x Fischer plugs (10x15) Wooden ceiling: Make sure that the installation occurs in the ceiling joists and NOT only in panel boards or plates. 4x Expansion bolts 2x Ceiling brackets Draw a line perpendicular to the wall. Hold the first bracket in position and mark the screw holes (40mm distance). 1 40mm 2 Mark the screw holes for the second bracket as before. 475mm Drill pilot holes at these marks (approximately 70mm deep). Concrete ceiling: (Masonry bit) Ø 10 mm Pre-drilling ONLY for concrete ceilings! Wooden ceiling: Ø 4 mm Drill lenght: 70 mm 3 4 If you have a concrete ceiling, mount the expansions plugs before installing the brackets. Screw brackets into place. Use 2 screws per bracket. Tighten all screws. M6 4X 4X 4X 5 6 Perform safety test for ceiling brackets! 2X 7 8 Page 4
Ceiling brackets safety test After installing the ceiling brackets and before you start exercising in Redcord AXIS, you must test the installation and load capacity. Attach the Redcord rope lock to the rope as shown in the picture below. Lower the straps to about 6 inches (15 cm) above floor level. Place one foot in both straps and try to bounce up and down using your full body weight. Repeat the test on the other ceiling bracket. You have now tested that each anchor point tolerates a load far exceeding your bodyweight. The ceiling brackets are ready to use for training and treatment. If at a later time you are uncertain about the mounting, repeat the test. If you have problems with installation, contact your local dealer. 1 2 3 Page 5
How to use the Redcord Rope Lock Flip the front cover upwards Press down the cam 1 2 Place the rope on the inside of the rope lock, while pushing the cam down 3 Twist the cover back to its original position 4 Attach the carabiner to the rope lock, and attach the straps to the webbing To move the rope lock, hold down the cam and pull the rope lock up down the rope WARNING: Do not use upside down! 5 6 Page 6
Rotational exercise Rotational movements are essential in most activities in your daily life and especially in sports activities. Redcord AXIS is the ultimate tool to challenge these qualities. Suspension exercise allows you to do a full body workout with one piece of equipment. Redcord AXIS makes the range of exercises even bigger and provides increased variations in all exercise progressions. Unsteadiness is a key components in suspension exercise. Redcord AXIS increases the unsteadiness in the rotational plane compared to traditional suspension exercise. The ability to control rotation and to develop rotational power is fundamental for top athletic performance. Redcord AXIS enables precise rotational movements for the entire body. The exercises can be modified to any particular movement pattern and adapted to your specific needs. Exercises in Redcord AXIS maximize the demands for activity in stabilizing muscles and optimizes muscular coordination. This is essential for perfect movement control. Your body is designed to rotate! Page 7
Basic Redcord AXIS exercises Redcord AXIS exercise Exercise the entire body with Redcord AXIS. Some of the exercises involves rotational movements, while others work to resist rotation. Combine the different exercises to make your own favorite workout program. You can find more exercise programs and videos at redcord.com. Exercise principles: Make sure that all exercises are performed with proper form and technique. Perform 2-3 sets of 5-6 repetitions per exercise. Rest 30-60 seconds between sets. Do not progress exercise until all repetitions in the last set can be performed with good quality of movement. Exercises can be adjusted to be more challenging by adding one of the following elements: 1 2 3 1. In supine positions, place a balance cushion between shoulder blades. 2. In Prone positions, place balance cushions under each elbow. 3. In kneeling and standing positions, keep legs together. Page 8
Supine Plank Starting position: Lie on back. Arms parallell to body. Vertical ropes. Staps about 40 cm above surface. Instructions: Lift pelvis up to a straight body position and keep pelvis leveled. Return to starting position. Exercise progressions: Abduct both legs. Abduct one leg while keeping other leg still. Perform flutter kicks. Perform trunk rotation. Perform cycling movement. Perform cycling movement with balance cushion between shoulder blades. Page 9
Prone Plank Starting position: Lie on stomach. Upper body supported on elbows. Vertical ropes. Straps about 30 cm above surface. Instructions: Lift up to a straight body position. Return to starting position. Exercise progressions Abduct both legs. Abduct one leg while keeping other leg still. Perfrom flutter kicks. Perform trunk rotation. Perform cycling movement. Perform exercise progressions with upperbody supported on hands. Page 10
Triceps Press Starting position: Kneel directly under Redcord Trainer. Straps in hands. Straps at about height of chest. Instruction 1: Lean forward by bending elbows. Keep one elbow bent, and push body. backwards by extending the other elbow. Instruction 2: Lean forward by slightly bending elbows. Alternately bend and straighten elbows while keeping body still. Exercise alternative: The exercise can be performed in standing position. Exercise progression: The exercise can be made more difficult by: moving knees/feet backwards. Lowering the straps. Page 11
Pull-Up Starting position: Sit directly under Redcord AXIS with knees bent. Straps in hands. Straps at head height. Instruction 1: Lean upper body backwards until arms are straight. Perform one arm pull-up. Instruction 2: Lean upper body backwards until elbows are bent about 90 degrees. Perform alternate pull-up. Exercise progression: The exercise can be made more difficult by lifting hips from surface. Page 12
Get social with Redcord! FACEBOOK: facebook.com/redcordworld Find information, pictures, special offers, exercise tips, events, videos on facebook.com/redcordworld. redcordworld TWITTER: @RedcordWorld redcordworld YOUTUBE: youtube.com/redcordworldwide Redcords YouTube channel with videos of suspension exercise and Neurac treatment Redcord World Wide Web: www.redcord.com Visit our international webpage www.redcord.com Redcord AS PB 55, NO-4920 Staubo, Norway Phone: +47 37 05 97 70 E-mail: redcord@redcord.com Page 13
Works for Every Body www.redcord.com