Unica

User
manual
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2 Using Unica
2.1 Easy start for pectoral fly
and chest press
Unica is equipped with an easy start function which helps prevent joint strain
or unnatural positions during the initial phases of the pectoral fly and chest
press exercises.
This function reduces the load on the upper lever arms of Unica (used for pectoral
fly and chest press), allowing you to lower them using your legs before grasping
or releasing them; therefore, before doing an exercise with the upper lever arms,
set up the equipment for the easy start function as follows:
- Make sure that the cable is NOT

attached to the lower hook (6) used
for training the legs (leg extensions)
- Sit down with your legs behind the
padded rollers
- Extend your legs.
6
OK!
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In this way, your legs help support the
weight of the upper levers, allowing
you to grasp the handgrips correctly
before starting the exercise.
During the return phase of the last

repetition, extend your legs again;
perform the movement slowly until
you feel the weight on your legs;
accompany the handgrips back to
their rest position.
42 Unica - User manual

2.2 Exercises
Warning
Carefully check the illustrations of the exercises and pay particular
attention to the position you should have on the equipment.
1 Mid lat pull down
This is the basic exercise for toning the muscles

of the upper back. It is suitable for training for all
types of sports and for correcting certain posture
defects. È indicato per la preparazione atletica di
tutti gli sport e nel trattamento di alcuni difetti
della postura.
Muscles used: latissimus dorsi and biceps
Movement:
- attach the lat bar to the hook
- sit down facing the weight stack and grasp
the bar as shown in the figure
- pull the bar down to your chest.
The exercise can also be done with a reverse
grip (palms facing behind you: see exercise 18).
2 Using Unica 43
2 Rowing
This exercise works the latissimus dorsi and

strengthens the rotator cuff muscles of the
shoulder; it is an important exercise for the
correct alignment of the shoulder joint.
Muscles used: latissimus dorsi, rear deltoid,

rhomboids
Movement:
- sit facing the weight stack and grasp the upper
handgrips as shown in the figure
- pull towards your chest, keeping your elbows
aligned with the handgrips. Squeeze your
shoulder blades together and down while you
are pulling.
Warning
Adjust the seat height so that the handgrips are initially at eye level.

3 Up/right row
This is a lifting exercise which strengthens the

upper back and shoulder muscles. It is important
for the prevention of shoulder pain.
Muscles used: deltoid and trapezius
Movement:
- attach the lat bar to the lower hook and grasp
it with your hands close together, palms facing
downward
- standing facing the weight stack, pull the bar
up to your chin, keeping your elbows level with
the bar.
Warning
Be careful not to arch your lower back during the exercise.
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4 Chest Press
This is the basic exercise for strengthening the

chest.
Together with the seated row (2) exercise, it
forms the basis for the balanced training of the
upper body.
Muscles used: pectorals, anterior deltoid, triceps
Movement:
- detach the low cable used for leg training to
activate the easy start function
- sit down, use your legs to help move the
handgrips forward and then grasp them as
shown in the figure
- push forward, keeping your elbows wide and
level with the handgrips
- keep your back pressed against the backrest
- when lifting light weights, do not do the
exercise too quickly or fully extend your arms.
Warning
Adjust the seat height so that your elbows are at shoulder height.
To avoid straining the shoulder joint, use the easy start function at the
beginning and end of the exercise.

5 Pectoral fly
This exercise isolates the pectoral muscles.
Muscles used: pectorals and anterior deltoid
Movement:
- detach the low cable used for leg training to
activate the easy start function
- sit down with your back toward the backrest
- with the help of the easy start function, place
your forearms behind the padded rests and
grasp the bars, as shown in the figure. The
correct grip is with your elbows at shoulder
height
- push your arms toward each other until the
padded rests touch.
Warning
Adjust the seat height so that your elbows are at shoulder height.
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6 Shoulder press
This exercise works the entire chain of muscles

used for pushing with the arms. It strengthens
the shoulder joint.
Muscles used: deltoid, triceps, trapezius
Movement:
- sit on the equipment and grasp the lower
handgrips, as shown in the figure
- lean forward with your upper body until your
chest is on the padded rest
- extend your arms, without moving your torso
7 Triceps extension
This is an arm extension exercise, essential in

training for sports that involve throwing, wich
requires power in the arms.
Muscles used: triceps
Movement:
- standing, with your back toward the weight
stack, bring the bar to chest height
- grasp the bar with your hands about 15 cm apart
- keeping your elbows close to your sides,
press the bar down until your arms are fully
extended.

8 Arm curl
This exercise isolates the biceps. Together with

the triceps exercises, it helps to build strong,
balanced arms.
Muscles used: biceps
Movement:
- sit leaning slightly forward, with your chest
against the padded rest
- rest your arms on the front of the padded rest,
with your elbows in line with the fulcrum of
the lever
- grasp the handgrips and curl your forearm
toward your arm, without moving your torso.
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9 Leg extension
This is the basic movement for isolating the

quadriceps muscle, and is used with opportune
adjustments both for athletic training and
rehabilitation.
Muscles used: quadriceps
Movement:
- attach the low cable for training the legs
- sit down, leaning slightly backward
- place your feet behind the thrust rollers
- push against the rollers with your shins
and extend your legs. The return movement
should be slower than the outward movement.
Warning
Be careful not to perform the outward movement too quickly.

10 Abdominal crunch
This exercise trains the rectus abdominis

muscles, which are used for maintaining correct
posture as well in all sports activities. In addition,
well toned abdominal muscles are essential for
the prevention of backache.
Muscles used: rectus abdominis
Movement:
- sit down, holding the bar behind your neck
- curl your torso forward, contracting your
abdominal muscles.
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11 Side leg raise
This exercise isolates the muscles of the outer

thigh. When done with low weights it is excellent
for increasing the mobility of the hip joint.
Muscles used: abductors
Movement:
- attach the ankle strap to one leg
- attach the ankle strap to the lower hook
- stand with one hip toward Unica, and the leg
with the ankle strap on the outside, resting
the hand on the side opposite the ankle strap
on the padded rest
- lift your leg out to the side, trying to keep
your body as straight as possible; perform
this movement smoothly, without stopping
at any point
- the return movement must be slow and
controlled.

12 Leg adduction
This is an isolation exercise which tones the

muscles of the inner thigh.
Muscles used: adductors
Movement:
- stand with one hip toward Unica, and the leg
with the ankle strap toward the equipment,
resting the hand on the side with the ankle
strap on the padded rest
- to start the movement, open the leg with ankle
strap out to the side
- then swing the leg inward, crossing in front
of the supporting leg; perform this movement
smoothly, without stopping at any point
- the return movement must be slow and
controlled.
2 Using Unica 53
13 Rear leg kick
This is the basic movement for isolated training

of the gluteus.
Muscles used: gluteus and hamstrings
Movement:
- stand in front of the equipment, far enough
away from it for the cable to be taut
- rest your hands on the padding, so that your
torso is leaning slightly forward
- kick back the leg with the ankle strap, keeping
it slightly flexed, with a smooth and controlled
motion.
Warning
Be careful not to arch your lower back during this exercise.

14 Standing calf
This movement strengthens the calf muscles,

and is especially important in training for
jumping and sprinting sports. When done with
low weights and a wedge under the front of the
foot, it improves ankle mobility.
Muscles used: soleus and gastrocnemius
Movement:
- standing in front of the equipment, grasp the
bar with your palm facing down; your hands
must be spaced shoulder width apart
- rise onto the toes of your foot, moving only
your calves; keep your legs and arms straight.
2 Using Unica 55
15 Biceps curl
Compared with the seated biceps curl (8), the

standing curl allows you to use heavier weights
and also strengthens the shoulder muscles
which stabilize the movement.
Muscles used: biceps
Movement:
- standing in front of the equipment, grasp the
bar with your palms facing toward you;
- your hands must be shoulder-width apart,
your arms completely extended, and your
knees slightly flexed
- curl your forearm toward your upper arm,
without moving your elbows or arching your
back.

16 90° triceps kickback
Compared to the triceps extension (7), this

exercise works one arm at a time instead of both
arms together, and requires greater stabilization
of the torso.
Muscles used: triceps
Movement:
- attach the handle to the lower hook
- stand in front of the equipment, bending
forward at the hips so that your back is flat
and nearly parallel to the floor, legs slightly
flexed
- grasp the handle with your palm facing down;
place your other hand on the padded rest
- extend your forearm upward, keeping your
elbow close to your side.
2 Using Unica 57
17 90° lateral raise
This is an isolation exercise for the deltoid,

reserved for advanced users who have already
acquired a good form.
Muscles used: deltoid, trapezius, rhomboids
Movement:
- attach the handle to the lower hook
- standing with your side toward Unica, bend
forward at the hips so that your back is nearly
parallel to the floor, knees slightly flexed
- the arm you are working is on the outer side
and flexed, as shown in the figure; place the
opposite hand on the padded rest
- starting with the handle between your legs,
sweep your arm out to the side in an arc until
the handle reaches shoulder height
- perform the raise using only your shoulder
joint, without moving or twisting your torso.

18 Mid lat pull down reverse grip
This is the basic exercise for toning the muscles

of the upper back.
It is suitable for training for all types of sports and
for correcting certain posture defects.
Muscles used: latissimus dorsi and biceps
Movement:
- sit down with your back against the backrest
- grasp the bar with your palms facing toward
you
- pull the bar down to your chest.
The exercise can also be done using a standard

grip (see exercise 1).
2 Using Unica 59
19 Pulley
This movement works all the muscles of the back.

Muscles used: rear upper body muscles
Movement:
- attach the pulley handle to the lower hook
- sit on the mat in front of the equipment with
your legs slightly flexed
- grasp the handle and, keeping your torso
upright, pull the handle toward your chest.
20 Pullover
This is the basic exercise for stimulating

increased lung capacity and improving the
flexibility of the rib cage.
Muscles used: back and abdominal muscles
Movement:
- sit down with your back against the backrest
- grasp the bar with your hands close together,
and elbows flexed at a 90° angle
- without changing the angle of your elbows,
pull the handle down to below chest level.

21 Curl up
This is the basic movement for isolating the

rectus abdominis muscles.
Muscles used: abdominals
Movement:
- lie on your back on the mat
- place your hands on your chest
- curl your chest upward, pressing your lower
back against the mat.
Warning
Do not use your arms to assist the upward movement.
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2.3 Stretching
Physical fitness is the result of a balance of three components: cardiovascular

efficiency, strength and flexibility. The type of training which improves muscle
flexibility is called stretching. Stretching reduces muscle tension, delivering
numerous advantages: greater mobility, prevention of injury, improved sports
performance and posture.
There are two main methods of performing stretching exercises: isolation and
integration. Isolation exercises are those more commonly used, and target
a single muscle at a time; integration exercises require the assistance of an
instructor, and consist of special postures which stretch an entire “chain” of
muscles rather than a single muscle at a time.
To correctly perform the isolation exercises, you need to get into the position
and carefully compare it with the illustration, making sure that all your body
parts are in the correct relative positions. Correct stretching technique involves
gradually reaching the point where you feel tension, concentrating your attention
on the muscles that are being stretched.
The main factors which determine muscle flexibility are the intensity and
duration of the stretching exercise. To achieve more lasting results (plastic
deformations) it is better to maintain a low intensity stretch for a longer time.
You should also pay attention to how quickly you get into the position: an overly
abrupt movement may stimulate a defence reflex, which can cause microscopic
tears in the muscle fibres, leading to scarring of the muscle tissue and loss of
flexibility.
Never bounce up and down during a stretching exercise, or push to the point
of extreme pain.
For the first two weeks, it is recommended to repeat each figure twice, for 15
seconds each time; then increase the stretching time by 5 seconds a week to
reach 45 seconds. Your breathing should be slow, regular and controlled; do not
hold your breath during stretching.

Latissimus dorsi Musculus
obliquus
Deltoids Triceps
Deltoids Triceps
Pectorals Quadriceps
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Lower back
(erector spinae)
Posterior muscles
Hip flexors (iliopsoas)
Hip adductors
Hip adductors
Thigh abductors

Adductors
Hamstring
Lumbar
(spinal column)
Hamstring and abductors
Quadriceps
2 Using Unica 65
Latissimus dorsi
Calves
Hamstring
Paravertebrals

3 Using Wellness Mate
The control panel is easy and quick to use. Training data can be read easily and
are constantly updated during the exercise: the load selected via the pin; the
number of the sets and repetitions which have been performed or have to be
performed; speed and range of motion.
Wellness Mate allows you to set customised training programs, free exercise,
and - using the TGS key - to save data about each training, test and whole
training programs.
3 Using Wellness Mate 67

3.1 Switching the Wellness Mate on and off
To turn Wellness Mate on, set the switch

- located on the power supply unit - in
position “I” (on).
An acoustic signal can be heard when the
device is turned on. The display lights up
and the software asks the user to wait
a few seconds while it quickly restores
original conditions. The next message on
the control panel shows:
- the software version
- the name of the equipment: UNICA
- the serial number.
To allow the software to complete self-

configuration, use the pin to select 5 kg, as
asked for by the message on the display,
SELECT
then press the last button to the right to 5.0 KG
confirm (OK).
OK

Wellness Mate is now ready and waiting
to receive instructions from the user
(stand by). During this standby phase,
TRY THE NEW
the display shows several alternating STRENGTH TRAINING
messages, for example inviting the user WITH THE TGS KEY
to try the new strength training with the 15:30 ? MENU
TGS key.
To turn Wellness Mate off set the switch

at position 0.
Turn the device off only at the end of the

exercise and when the software is in
stand by.
If Wellness Mate is not used for a long time,

you should cut it from the power supply by
taking the plug out of the wall, as well as
just turning off the switch.
Warning
The switch turns the device on
and off, but it does not isolate it
completely from the power supply,
even when it is put at position 0
(off).
For complete isolation you must
unplug the power supply plug.

3.2 Description of the control panel
The control panel consists of:
a display,
showing messages and datai;
4 buttons,
allowing the user to dialogue
with the software;
the TGS reading device,

for the TGS key.
The messages appearing on the display guide the user step by step in using
the software in the most correct and immediate manner, through messages
and data requests.
The 4 buttons below the display allow the user to choose the kind of training,
to give new instructions to the software, to answer questions appearing on the
display.
Actually all 4 buttons appear identical, without any specific function being
shown; they take on meaning in various contexts. This is the message appearing
on the display which guides the user when using the buttons.

3.3 Showing messages and data
During the performance of the exercise, the display will show the training
data:
suggested range and speed

speed of each repetition
power employed,
expressed in Watts
W SEC.
24 98 how much time has
number of current SETS REPS LOAD gone by since the
set (1) and total 1/3 24 25.5 exercise started,
number of sets expressed in seconds
making up the
exercise (3) the workload which
the number of is being lifted,
repetitions performed selected from the pin
When this image appears on the display, the exercise has already been
programmed and the software needs no instruction; the buttons therefore are
not required.
The top part of the display and the images on the middle part give information
on the range (ROM) and performance speed of each repetition.

The image on the display is different during programming of a workout:
the first line tells the central part

which training demands data
WORKOUT
mode you are (e.g., how many
in (e.g. free HOW MANY SETS sets make up an
DO YOU WANT TO DO?
training) exercise)
3
OK the last line
contains four
possible answers
to the previous
request

3.3.1 Range Of Motion (ROM)
Generally speaking, it is on the basis of the first two repetitions that the
software calculates the specific range of motion (o ROM, range of motion) of
the user and then displays it during the exercise. This way, the user will have a
point of reference throughout the workout allowing him to verify the range of
performance of each repetition.
One must therefore pay special attention when performing the first two
repetitions. However, if the exercise has already been saved in the TGS key, the
user-specific ROM has usually already been saved in the TGS key.
During the exercise, the speed and range of motion are shown at the top of the
display:
this part lights up following the
movement; if the range of motion is the
same as the one saved during the first
ROm 2 repetitions (or on the TGS key):
SETS REPS LOAD - during the advance phase, this area
1/3 24 25.5 lights up until the far right,
- during the return phase, this area
goes off until the far left.
If the lit-up area does not cover the whole area between both ends, or if it goes
beyond either end, this means that the movement is shorter, or else longer, than
the one saved during the first two repetitions or on the TGS key. In such cases,
the letters ROM will be displayed in the middle of the display, calling on the user
to pay attention to the range of motion.
However, if the range of motion is right, the following image will appear in the
middle of the display:

3.3.2 The pacer and speed of movement
The speed with which the lit-up ROM band lights up is equal to the speed developed
by the user; the pacer, on the other hand, shows the user the suggested speed
at which the exercise should be performed.
The pacer moves under the ROM

display range, from one end to the
other, in order to suggest performing
SETS REPS LOAD
speed.
1/3 2 25.5
If the actual performing speed goes

beyond the suggested speed, a hare
will appear.
If the actual performance speed is

slower than suggested, a turtle will
be displayed.
If the speed is the same as the one

suggested by the software, the centre
of the display will show a smiling face,
as it does for the right ROM.
Warning
From the configuration menu, you can deactivate the display of both the
pacer and the images (for the configuration menu see paragraph 3.13).

3.4 Interacting with the software: how to
use the buttons
During programming of a workout, the software will need information from the
user and will demand data; in order to answer the questions appearing on the
display the user will have to use the 4 buttons.
The function of each button is described on the bottom line of the text appearing
on the display. In the example shown here, 4 answers are possible to the
question “How many sets do you want to do”. Each answer is associated with the
button below, as follows:
4
1 to select the
to select the answer “OK”,
answer““ ” OK i.e. to confirm,
QUANTE SERIE
press the first press the last
VUOI FARE?
button button
3
2 3
to select the answer to select the answer
“ ” press the second “ ” press the third
button button
Generally speaking, according to the various messages that appear on the

display, the buttons have the following functions:
1 the first button to the left may be used to:
- go back to previous message, if the symbol is displayed
- go back to stand by, if the symbol appears
2 the second button may be used to:
- skim back through the lines or the pages of the text, if the symbol is displayed
- diminish the value of the number shown on the display, if the symbol appears
- go back to stand by, if the symbol appears

3 the third button may be used to:
- skim ahead through the lines or pages of text, if the symbol is displayed
- increase the numerical value shown on the display, if the symbol is displayed
- show the help message, if the symbol ? is displayed
4 the fourth button to the right may be used to:
- confirm the number suggested or the text highlighted on the display and
to proceed, if the symbol OK appears
- freeze the image on the display and prevent it from passing on automatically
to the next message, if the symbol STOP appears
- show the help message, if the symbol ? is displayed
All 4 buttons are not always active simultaneously. It may be that only 3, or 2
or even 1 button at a time is required: in this case, the line above the buttons
will show only 3, 2 or 1 symbol.
Let us go back to the previous example:
When programming a new exercise, the

user must specify how many sets he WORKOUT
wants to do. HOW MANY SETS
DO YOU WANT TO DO?
The number of sets suggested is 3: to do 3
more, press the third button, which as a ( );
OK
to do less, press the second button ( ).
When the number you want appears on
the display, to confirm press the last
button (OK); this way you can move on
to the next message.
If you want to go back and see the
previous message again, press the first
button ( ).

3.5 Help messages (?)
Help messages - which are activated via the question mark (?) button - are
messages which tell the user what do in the situation he is in.
For example, if you press the question mark

button (?) in standby, a new message will HELP messagE:
appear explaining what to do in a standby INSERT THE TGS KEY
OR PRESS MENU
situation, i.e. how to start. OR SELECT
THE WORKLOAD
To go back to stand by and then start,
press the first button to the left ( ).
Every help message has the same structure and the same buttons:
- he top line shows the environment (help message);
- the middle part explains the contents of the main message, i.e. the message
from which you must press the (?) button;
- there are 3 active buttons, allowing you to go back to the main message and
skim through the text pages. The help message in fact can consist of several
pages. In the example shown above the text goes on in the following page:
AND START
TO EXERCISE

Another example:
title
test - WORLOAD HELP messagE:
THE SUGGESTED LOAD IS text seleCT THE SUGGESTED

85.5 kg OR DESIRED WORKLOAD
? OK
initial message help message
The title of the initial message shows The title shows it is a help message.
the situation the user is in: he has
chosen to do a test and has reached
the moment to choose the workload
from the weight stack
The text of the initial message suggests The text of the help message tells the
a workload value calculated by the user to choose either the suggested
software on the basis of the data which load from the software in the relevant
have been introduced (85.5 kg). initial message, or a load at his
discretion on the weight stack.
The following buttons are active in the The help message buttons provide the
initial message: following functions:
- the first, to go back to the previous - the first allows the user to go back
message; to the relevant initial message;
- the third, to call up the relevant help - the second and third allow the user
message; to skim through the pages if the
- the last one to the right, in order to display is not able to contain all the
continue. text. These two buttons are active
only if the message covers more
than one page.

3.6 Stand by: getting started
After turning on, Wellness Mate carries out

a quick self-configuration and then goes
into standby while awaiting instructions
from the user. Various suggestions appear TRY THE NEW
STRENGTH TRAINING
alternately on the display during this WITH THE TGS KEY
stage, for example inviting the user to try 15:30 ? MENU
the new strength training with the TGS
key.
The user can now choose one of the following possibilities:
• if the equipment has been after the TGS key has been
provided for in the training inserted, the display will show all
program saved in the TGS key, the instructions needed to go on
insert the TGS key into the (see paragraph 3.7)
reader, as suggested by the
message
• press the last button to the right the menu will now present 4 more
to access the menu possibilities:
- do a test (see paragraph 3.10)
- program a new workout (see
paragraph 3.8)
- save the range of motion or new
settings (see paragraph)
- see the content of the training
program saved in the TGS key (see
paragraph 3.12)

• press the third button to the right a new message will appear explaining
to see the help message (?) how to begin, starting from stand by
(see paragraph 3.5)
• lift the workload to start an all the data of the exercise are
exercise directly displayed: speed and range of each
repetition, power expressed by the
movement, number of repetitions
carried out, workload selected
via the pin, how much time has
elapsed since the beginning of the
exercise (see paragrapgh 3.9)

3.7 Training with the TGS key
The TGS key (G) can be used for saving the

results of the various training sessions,
and tracking the user’s performance over
time.
In fact, with the TGS key and Wellness Link
users are able to:
- view their training program over the
Internet;
- select a training session, save it and print it;
- update the data at the end of the training
session; B A
- display the results of the training
session, after updating the data
with the last session, to track their
performance.
In addition, the TGS key eliminates the need to enter the user’s personal details and
exercise parameter settings each time, as these are already stored on the TGS key.
To start up the exercise, just fit the TGS key (B) into the reading device (A); a
welcome message will be displayed, followed by the user name (for example,
welcome john smith).
IThe display then shows:

- the kind of exercise saved on the TGS tgs - eXERCISE
key (in the example, pulley);
PULLEY
- the total number of sets scheduled (in 3 SETS
this example, 3).
Press OK to continue. OK

The data on the first sets follow:
tgs - eXERCISE
- the number of repetitions (e.g. 12)
12 repetiTIONS
- the workload to be selected on the
22.5 kg WORKLOAD
weight stack (e.g., 22,5 kg).
OK
Press to go back to the previous ? OK
message; press OK to continue.
The exercise can start. The message will

be displayed until the workload is lifted for tgs - eXERCISE
the first repetition.
START THE EXERCISE
Press the first button ( ) to exit the

workout and go back to standby; press ?
the second button( ) to go back to the
previous message; press the last button (?)
to go back to the help message.

At the end of each set,
the middle of the display will show
chequered flags, accompanied by an
acoustic signal.
seTS rePS LOAD
If the user continues with other repetitions, 1/3 12 22.5
Wellness Mate will go on displaying data on
speed and range of motion and will count
the repetitions which were performed;
if the user puts the workload down to

stop, Wellness Mate will first update the tgs - REST TIME 15 secS
data on the TGS key and then will suggest
a rest time.
During the rest time, the display will show
NEXT
rEpetiTIONS
12  SELECTED
LOAD
50
the number of repetitions and the sets for ?

the following set ; if the load has changed
between the previous and the following
set, you must also change it on the weight
stack, as advised by the help message.
The user may start the next series whenever he thinks best: before the end of
the suggested rest time, or else after
At the end of the suggested rest period - lasting about 60 seconds - the clock
on the display will be replaced by an invitation to initial motion while waiting for
the first repetition. Seconds will continue to be counted in the title.

At the end of all the exercise,
like at the end of each set, a chequered flag will appear. In this case too, the
user may continue with other repetitions or else put down the load to stop. At
the end of the exercise,
A) the list of other exercises, if any, saved on the TGS key training program will
appear:
the exercises to be done and to be

tgs - NEXT EXERCISES completed in order to finish the training
UNICA workout are listed.
BIKE
RECLINE
Run forma Use both middle buttons to run through
?
the lines of text (the list may be longer
than the display); use the last button to
display the help message.
IF YOU WANT TO DO ANOTHER

SET, LIFT THE LOAD.
THE sYMBOLS MEAN:
eXerciSE TO PERFORM
eXerciSE NOT YET COMPLETED
B) however if the exercise which has just been completed is the last in the set
laid down in the training program, the following message will appear:
tgs
END OF WORKOUT. IF YOU

WANT TO DO ANOTHER
SET, LIFT THE LOAD

If you want to do one set more than those scheduled on the TGS key, all you
have to do is lift the load again when the message next exercises or the message
end of workout appears. Wellness Mate will behave as it does for every other
set scheduled on the TGS key.
If you decide not to continue, in either case (A and B), the next message will be
an invitation to remove the TGS key:
REMOVE THE TGS KEY Warning

We suggest you do not remove
the TGS key from the reader
until the following message
appears.
Warning
If both the TGS key and the use of the buttons have been disabled from
the configuration menu, no further sets may be added at the end of the
exercise (for the configuration menu see paragraph 3.13).

3.8 Training not programmed on the
TGS key
This function allows you to set customised exercises. The results may or may
not be saved on the TGS key.
Press the button menu during standby. There are 4 possibilities.
Use the middle buttons to skim through

the text until the word workout lights up. menu
To confirm the selection and move on to the test
next message press the last button (OK). WORKOUT
NEW SETTINGS
TRAINING PROGRAM
The first button ( ) will allow you to go OK
back to stand by.
In order to programme the workout, Wellness

Mate will ask how many sets and how many
repetitions the user intends to do:
WORKOUT
press the middle buttons to increase
or diminish the number suggested on HOW MANY SETS
DO YOU WANT TO DO?
the display, until the number you want
appears (ad es., 3); 3
to confirm and move on to the next OK
message press the last button (OK).
The first button ( ) will allow you to go
back to the previous message.
Warning
In the case of exercises performed using one limb at a time, such as rear
leg kick, to do 2 sets with each limb it is necessary to program a total of
4 sets.

To set the repetitions, proceed in the same
manner. The message too is similar (how WORKOUT
many repetitions do you want to do?).

SELECT
THE DESIRED WORKLOAD
After setting the number of sets and
repetition, select the workload. OK
Press OK to continue. The next message
invites you to start the exercise.
Wellness Mate will calculate the specific

ROM of the user on the basis of the first
two repetitions, and will then display it
during the exercise. You must therefore ROm
pay special attention when performing
these two repetitions, since they set the seTS rEpS LOAD
1/3 2 22.5
parameters for all the following ones.
ROM and speed, with their messages, are displayed in the same manner as
with the training programmed on the TGS key (see paragraph 3.3), and the data
shown on the display are also the same:
- which set are you doing and how many sets make up the exercise (in the
example shown here, the first of 3 sets is being done);
- the number of repetitions which have been done (in the example, 2 repetitions
have been done);
- the workload selected (in the example 22.5 kg).
A chequered flag in the middle of the display advises the user that the set has
been completed.

After the workload has been put back in
place, the display shows the image of the TO SAVE:
TGS key (if it has not already been fitted
into the reading device): the set which has
been done can be saved on the TGS key or
else you can move on to the following sets ? OK
without saving anything.
Warning
If a training session has not been previously saved on the TGS key, the
program will not be able to save the exercise that has just been completed;
after prompting the user to check the contents of the TGS key, the machine
will proceed with the recovery time.
To save the data for the set which you

have just completed, put the TGS key eXERCISE DONE?
into the reading device; with the next SIDE LEG RAISE
REAR LEG KICK
message, specify which kind of exercise STANDING CALF
was performed. BICEPS CURL
Select the kind of exercise using both OK

middle buttons (e.g. rear leg kick), then
press OK to confirm.
After updating tgs key on the TGS key, rest time starts.
If you leave the TGS key in the TGS reading device, Wellness Mate will automatically
update the key at the end of the following set.
Between one set and the next, you can take the TGS key out of the reading device;
this way, the user can choose to save only some sets and not necessarily the
whole exercise.
If you do not want to save the set which has just been completed on the TGS
key, when the message to save: is displayed, press OK.

The next message appears, showing rest
time. reST TIME 12 secS
During the rest time the display will show
the number of repetitions for next set and
the selected workload.
NEXT
rEPETITIONS
12
 SELECTED
LOAD
27.5
The user may start the next series ?

whenever he thinks best: before the end
of the suggested rest time, or else after.
At the end of the suggested rest period -

lasting about 60 seconds - the clock on the reST TIME 12 secS
display will be replaced by an invitation
to initial motion while waiting for the first START THE EXERCISE
repetition. Seconds will continue to be

counted in the title. ?
The help message explains the meaning
of the images appearing on the display
during the exercise.

At the end of the last set (always shown by the image of a chequered flag) and
after you have put down the workload, different messages will appear depending
on whether the TGS key is inserted (B) or not (A) in the reading device.
A - if the TGS key is not A1 - if the user does not insert the TGS
inserted in the reading key, Wellness Mate will go back to
device, the previous stand by after a few seconds.
message will be repeated:
A2 - if the user inserts the TGS key,
to save: (...insert the TGS
Wellness Mate will show its
key); then
contents, as described in point B.
B - if the TGS key has already B1- if no other exercises is provided for
been inserted into the in the training program, Wellness
reading device, Wellness Mate will tell the user that this is the
Mate w i l l update the end of the workout and will invite him
data and then show the to remove the TGS key
contents: B2- a list of exercises still to be done
or to be completed on the training
program will appear
Use both middle buttons to run through

the lines of text (the list may be longer tgs - NEXT eXerciSES
than the display); use the last button to UNICA
BIKE
display the help message. RECLINE
Run forma
The next message asks you to remove
the TGS key. ?
Warning
If the use of the buttons has been disabled from the configuration menu,
the workout chosen on the menu but not programmed on the TGS key
will not be available (for the configuration menu, see paragraph 3.13).
The workout programmed on the TGS key will be available.

3.9 Free training
If the user wants to train using a machine which is not included in the TGS key,
without programming the number of sets and repetitions, he need only lift the
workload directly from stand by.
During the first two repetitions, Wellness Mate will save the range of motion
(ROM), and will then display it throughout the exercise, as with the training that
is not programmed on the TGS key.
Range and speed of motion and the relevant messages are displayed in the
same way as with TGS key training (see paragraph 3.3).
In this case, unlike the training that is not programmed on the TGS key, you
will not be asked to insert the TGS key to save data at the end of each set: free
training cannot be saved.

3.10 Maximal strength test (1RM)
The maximal strength test lets you know the 1RM (1 Repetition Maximum),
i.e. the maximum weight you can lift with a single articular swing in one
repetition.
Use of the TGS key is not necessary: it can be programmed in the training
program saved on the TGS key, or else it can be set directly on Wellness Mate.
In the latter case - test not programmed on the TGS key - no data will be saved
in the training program.
3.10.1 Test programmed on the TGS key
To start up the exercise, just fit the TGS key into the reading device; a welcome
message will be displayed, followed by the user name (for example, welcome john
smith). The title of the message tells the user that this is a test and not a normal
workout: tgs -test.
The display then shows:
- the kind of exercise scheduled in the

test (for example, pulley); TGS - test
Press OK to continue. PULLEY
OK
Warning
In the case of exercises performed using one arm or leg at a time (rear
leg kick, leg adduction, side leg raise; 90° lateral raise, 90° triceps kick
back, rear raise and inverse pull exercises for arms), in order to test both
limbs it is necessary to run two tests. In fact, each test comprises a single
exercise, and therefore only one limb.

- the workload to be selected, calculated
by the software on the basis of specific Test - LOAD
user parameters which have already THE SUGGESTED LOAD IS
been saved in the memory (age, weight,
sex and training fitness).
52.5 kg
The first button ( ) allows you to go ? OK

back and see the kind of exercise; the
third button (?) shows the help message.
The last button (OK) moves on to the next
message.
The test can start. 10 repetitions are
shown, because 10 or more repetitions
test
complete the first test. Actually, the
suggested load has been calculated so that DO 10 rEpetiTIONS
the user is unable to do 10 repetitions.
The help message explains the meaning of
the images which are displayed during the ?
exercise. The first button ( ) takes you
back to the previous message; the second
button ( ) exits in stand by.
The test starts as soon as the user lifts the

workload. During the exercise, the display
shows the number of the test being done,
the number of repetitions which have rom
been done and the selected workload.
tEST rEpS LOAD
1/1 2 22.5
Range and speed of motion and the
relevant messages are displayed in the
same way as with TGS key training (see
paragraph 3.3).

At the end of the test
If the user does 10 or more repetitions If the user does less than 10 repetitions,
(the chequered flag tells you that the the test will end; after updating the data
tenth repetition has been reached), on the TGS key, Wellness Mate will show
after the workload has been put down, the result, calculated on the basis of the
Wellness Mate will suggest a rest time repetitions which have been done:
before the second test:
test - reST TIME 120 secS test RESULT

NEXT SUGGESTED 1 rm = 85.5 kg
rEpetiTIONS LOAD
10 27.5
? 1rm
If you do not want to continue with the second test, press the 1RM button to
end the test: the test result will appear on the display.
For the second test you must select a different workload (suggested load), 20%
heavier than the previous one.
You can start the second test during or after rest time, to do so just lift the load.
Once the 120 seconds suggested on the clock have elapsed, the display will
show an invitation to perform 10 more repetitions, waiting for the first one to
be carried out.
Tests continue until the user has done at least 10 repetitions.
Warning
If the user does 10 or more repetitions with the maximum selectable load
on Unica, the machine will not prompt for a second test; instead, the display
immediately shows the result of the test.

3.10.2 Test not programmed on the TGS key
If the test was not programmed on the TGS key, you will have to select it from
the menu: during the stand by press menu.
Skim through the text lines using the

middle buttons until the word test lights menu
up. To confirm the selection and move test

WORKOUT
on to the next message, press the last NEW SETTINGS
button (OK). TRAINING PROGRAM
The first button ( ) will allow you to go OK

back to stand by.
To calculate the right workload to
suggest for the test Wellness Mate will
need some personal data:
- age: press the middle buttons to
test
increase or diminish the number on
the display, until your age appears WHAT IS YOUR AGE?
(e.g., 25); then press OK; 25
- weight: press the middle buttons
again until your weight appears; then OK
press OK;
- sex (male or female): using the middle
buttons, skim through the lines until
the option you want (e.g. male ) is
highlighted; then press OK;
test
- degree of athletic preparation
(beginner, fitness or athlete): use the MALE
middle buttons again until the option FEMALE
you want appears; then press OK.
OK
The first button ( ) always allows you
to go back to the previous message.

After providing your personal data, because
Unica offers various possibilities, you test - tYpE OF eXerciSE
must specify which kind of exercise you SIDE LEG RAISE
want to do: skim through with the middle REAR LEG KICK
STANDING CALF
buttons until the kind of exercise you want BICEPS CURL
to do (e.g. rear leg kick) is highlighted; OK
then press OK to confirm.
Warning
In the case of exercises performed
using one arm or leg at a time (rear
leg kick, leg adduction, side leg raise;
90° lateral raise, 90° triceps kick back,
rear raise and inverse pull exercises
for arms), in order to test both limbs
it is necessary to run two tests. In fact,
each test comprises a single exercise, Test - LOAD
and therefore only one limb.
THE SUGGESTED LOAD IS
52.5 kg
The software now has all the data it needs
to calculate the workload:
? OK
The test can now start and proceed exactly as if it were programmed on the TGS
key; the only difference is that special attention must be paid when performing
the first two repetitions because these are the basis on which Wellness Mate
calculates the specific ROM of the user in order to display it later during the
test.
For this, see above paragraph 3.10.1.

3.11 Saving range of motion on the TGS key
Generally speaking, it is on the basis of the first two repetitions that the software
calculates the specific range of motion (ROM) of the user and then displays it
during the exercise. Thanks to the new settings function, the range of motion
(ROM) value for each type of exercise can be saved on the TGS key.
During the exercise, the ROM (range of motion) memorised appears on the
display as of the first repetition and will be the point of reference for every
repetition.
During stand by press menu, select the

item new settings, then press OK. menu
test
WORKOUT
NEW SETTINGS
TRAINING PROGRAM
Insert the TGS key into the reading OK

device, as requested by the display
(insert the tgs key).
Wellness Mate asks you to make 3

repetitions to verify the range of motion rom CONFIGURATION
of the user, to be displayed as reference
during the training and the tests.
DO 3 rEPETITIONS
The help message explains the meaning

of the images which are displayed during ?
the exercise. The first button ( ) takes
you back to the previous message; the
second button ( ) exits in stand by.

Finally the user is asked to specify how
the repetitions were performed. Skim eXerciSE DONE...
through using the central buttons until the SIDE LEG RAISE
kind of exercise is highlighted (e.g. rear leg REAR LEG KICK
STANDING CALF
kick), then press OK. BICEPS CURL
OK
After the OK button is pressed, Wellness

UPDATING TGS KEY
Mate saves the data on the TGS key.
Take the TGS key out after updating the

training program, when the message
remove tgs key appears.
Warning
It is possible to save on the TGS key the specific ROM for each of the
exercises that can be performed on UNICA.

3.12 Checking the training program
During the workout, you can use the TRAINING PROGRAM function to check the
contents of the training program saved on the TGS key. This function allows
you to see:
- how many and which exercises make up the training program,

- how many and which exercises have already been done,
- how many and which exercises still have to be done or completed.
In stand by press menu, select the item

training program, then press OK. menu
test
WORKOUT
NEW SETTINGS
TRAINING PROGRAM
OK
Insert the TGS key into the reading device, as requested by the display (insert
the tgs key).

Wellness Mate shows the list of exercises
which are included in the training program, TRAINING PROGRAM
preceded by a symbol specifying whether UNICA
they have already been done or not. BIKE
RECLINE
The list will certainly be longer than what Run forma
the display can show: use the middle
?
buttons to skim back and forth through
the lines.
The last button (?) opens the help
message which explains the meaning of
the symbols situated on the left of the
name of the equipment. THE SYMBOLS MEAN:
eXerciSE TO PERFORM
The bottom of the list provides the total
eXerciSE NOT YET COMPLETED
amount of exercises scheduled in the
training program and those that have eXerciSE COMPLETED
actually been completed (e.g., total: 13
done: 5).
At any time, you can take the TGS key out

and go back to stand by.

3.13 Modifying the Wellness Mate
configuration
To access the configuration menu from 15:30
stand by press the first two buttons to

the left simultaneously.
The CONFIGURATION menu will appear::

- press USER to access the configuration
of Wellness Mate or of the ROM (see CONFIGURATION
paragraph 3.14); USER

SERVICE
- the SERVICE branch is specifically CALIBRATION
reserved for the After-Sales Service;

OK
- CALIBRATION aligns the software to
the weight stack of the equipment
(see paragraph 3.15).
Skim through the lines using the two middle buttons, then press OK to confirm
and proceed.
After you select USER on the configuration menu, you will be asked for a
PASSWORD:
2 4 0 6.
Use both middle buttons to display the first digit, then press OK; proceed in the
same way for each digit.
After you press OK to confirm the last digit, a new menu will appear and here
you can choose between Wellness Mate and ROM configuration.

Skim through using the middle buttons until
MACHINE CONFIGURATION lights up then press MACHINE CONFIGURATION
ROM CONFIGURATION
OK.
To move directly from one message to the next
without modifying anything, or else to confirm
the modifications which have been introduced,
press the OK button
To cancel a modification, press (to go back to the previous message), then OK.
To exit the configuration menu at any time, keep the button pressed.
To exit the configuration menu WITHOUT saving the modifications, press the
button consecutively until stand by.
After confirming the MACHINE CONFIGURATION option, the following messages

will appear on the display:
- language LANGUAGE
The language which has been set may not be UK ENGLISH
changed.
- unit of measure UNIT OF MEASURE
Choose the unit of measure you want with USA=0 EUR=1
the number (1 for the European system; 0 1
for the US system), then press OK.
- displaying the pacer display PACER

If you choose option 1, the pacer - providing no=0 yes=1
the suggested speed - will be displayed 1
during performance of the exercises.

Press OK to confirm and continue.

- speed of the pacer PACER SPEED
Insert the value of the pacer speed, i.e. the (10-500)
300
suggested exercise speed, in millimetres
per second. The value must be between 10
and 500.
- pacer return speed PACER RETURN SPEED
Insert the pacer return speed, as a percentage (10-100)% OF PACER SPEED
50%
of the pacer forward speed; the value must
be between 10% and 100%.
- displaying the images during the exercise display IMAGES

If you select option 1, the images commenting no=0 yes=1
the speed and range of motion will be 1
displayed during the exercises; if you select

option 0 these images will not be displayed.
- additional weight add-on weigth

The additional weight is generally 2,5 kg, kg = 2,5
sometimes 5 kg. If there is no additional weight
on the equipment, insert the value 0.0.

- enabling the TGS key KEy ENABLE
If you choose option 0, you will not be able no=0 yes=1
1
to save the tests and workouts programmed
using the main menu buttons on the TGS key.
If - besides disabling this function - you
also want to disable the use of the keypad
(following parameter), you will only be allowed
to do exercises programmed on the TGS key.
- enabling buttons keypad enable
The option 0 disables the use of the buttons no=0 yes=1
1
and therefore it also disables the test, workout
and training program functions on the main menu.
The reader for the TGS key stays active. When
you insert a TGS key, the buttons work normally
again.
If you disable the use of the buttons as
well as the previous option (key enable),
you will only be allowed to perform the
exercises programmed on the TGS key and
the insertion of a TGS key will not re-enable
use of the buttons.
- displaying the seconds during the exercise display secs
If you select option 1, the number of seconds no=0 yes=1
0
which have elapsed since the exercise
started will be displayed.

- displaying the watts during the exercise display watts
If you select option 1, the power will be no=0 yes=1
0
displayed during the workout.
- repetition for ROM acquisition set rom

Specify after how many repetitions the during rep (2-10)
software must set the ROM value. 2

- time out to reset time out
Specify after how many seconds the software secs
60
must stay in stand by from when the weight
pack goes back to its rest position.
- default value of the repetitions default
Specify which number should be displayed reps
for the repetitions when setting a workout 12
from the menu.

- default value of the sets default
Specify which number should be displayed sets
for the sets when setting a workout from the 3
menu.
- default value of the rest time during workout: rest time
training secs
60
Specify how many seconds the software
must suggest between the various sets of a
workout.

- default value of the rest time during the test: rest time
test secs
120
Specify how many seconds the software
must suggest between the various parts of
a test.
- hour set current time
Specify the exact time for the clock on the hour
display during stand by. 12

- minutes set current time
Specify the exact minutes for the clock on min.
the display during stand by. 30

- weight stack time out to end of set time out weigth stack
Specify how many seconds must elapse secs
4
after the weight stack is put back in its rest
position for the software to consider a set to
be completed.
Configuration of the Wellness Mate parameters

is now over; after an acoustic alarm, the
software goes into stand by.

3.14 Configuring the ROM
When in stand by, simultaneously press the first two buttons on the left; The
CONFIGURATION menu will appear.
Select the item USER, then press OK to confirm.
Introduce the requested PASSWORD (2 4 0 6), as described at 3.13.
On the new menu, skim through the new menu using the middle buttons until
the item ROM CONFIGURATION lights up, then press OK to confirm.
A message invites you to perform 3 repetitions:

DO 3 rEPETITIONS
These three repetitions will be the basis on which the software will calculate all
the parameters for the range of motion, i.e. the limits within which a repetition
is considered to be such. Movements with a range larger or smaller than the one
fixed on the ROM configuration will not be considered as repetitions. This is why
you must pay special attention when configuring the ROM, since it will affect
the counting of the repetitions. It is recommended to do the three repetitions
using Leg Extension.
Of course, the parameters saved with these three repetitions will be valid for
exercises whose specific ROM setting has not already been saved on the TGS
key (see paragraph 3.11).
After the three repetitions, the ROM configuration will be completed and the
software will go into stand by.

3.15 Realigning the weight stack
If the workload shown on the display during performance of the exercises is not
the same as the selected workload, you must realign the software at the weight
stack of the equipment.
When in stand by, simultaneously press the first two buttons on the left; The
CONFIGURATION menu will appear.
Select OK , then confirm by pressing OK .
Shift the pin on the last weight stack plate, seleCT THE LAST
as requested by the following message, then WEIGHT STACK PLATE
press OK .
Calibration of the weight stack has now been completed; the software is now
ready to detect the selected workload properly.

3.16 Setting brightness and contrast
To set display brightness and contrast, 15:30 ? MENU

press the image which appears
during stand by.
When the next message appears,

use the arrows ( and ) to choose
brightness or contrast, then confirm by display SETTINGS
pressing OK. BRIGHTNESS

contrast
Use the same middle buttons ( and ) to
adjust brightness and contrast, then press
OK to confirm and go back to stand by.
Warning
Display of the settings image during stand by can be deactivated from the
configuration menu SERVICE: refer to the Technical Support Service.

4 Glossary
1RM, Free training,
1 Repetition Maximum. Indicates workout not programmed on
the maximum weight which can the TGS key, which is initiated
be lifted with complete range of directly fromstand by mode,
motion for a single repetition. It without programming the sets and
is calcucaled by the maximum repetitions ( paragraph 3.9).
strength test ( paragraph 3.10).
Pacer,
Control panel, light on the Range of Motion display
interface between the equipment which shows the target speed for
and the user, used for accessing performing the exercise.
all the available functions. Includes
displays for viewing data and Pin,
messages; buttons for entering for selecting the workload on the
or modifuing data and selecting weight stack
functions; the reader device for the
TGS key. Repetition,
single movement, consisting of an
Display, outward movement and a return
the part of the contorl panel movement; a group of repetitions
which visually presents software makes up a set.
messages, and data in numeric or
graphical form, so that it can be Reset,
easily read by the user. quick general reset of the initial
conditions which the software
Encoder group automatically performs on power-up
elecronic device which detects the and at pre-established times.
movements of the weight selector
pin, and provides the software with Rest time,
the data concerning the selected time interval between the sets of an
workload and the speed of motion. exercise which allows the muscles

to partially recover before starting TGS key,
the next set, to avoid the build-up of a key-shaped magnetic storage
lactic acid. device, used for saving the training
program and the results and settings
ROM, for each individual exercise; it can be
Range Of Motion, extent of the inserted into and removed from the
articular movement performed TGS reader device.
during the exercise.
Training program,
Set, the user’s personal training program,
consists of a number of consecutive consisting of a list of exercises and
repetitions. Different sets are the corresponding workloads. The
separated by a rest period, called training program can be subdivided
the rest time. into various sessions; in this case
the exercises will be completed
Stand by, during more than one gym visit.
waiting; state of the software when
no function is selected, and the TGS Training session,
key has not been inserted. set of exercises to be completed
during the same gym visit. A training
Strength training, program can consist of one or more
w o r k o u t w i th f r e e w e i g h ts training session.
and/or with counter weighted
equipment to develop the Weight stack,
different qualities of muscle part of the equipment which
strength. It is based on sets incorporates the weight plates for
a n d r e p e t i t i o n s . I t ca n b e selecting the load. For the safety
programmed on the TGS key ( of the users, the weight stack is
paragraph 3.7); programmed protected by a guard.
directly on the Wellness Mate
( paragraph 3.8); free Worload,
( paragraph 3.9). the total number of kilograms
(ponds) selected on the weight
stack to perform the exercise.


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- Make sure that the cable is NOT

During the return phase of the last

42 Unica - User manual

1 Mid lat pull down

This is the basic exercise for toning the muscles

Muscles used: latissimus dorsi and biceps

This exercise works the latissimus dorsi and

Muscles used: latissimus dorsi, rear deltoid,

44 Unica - User manual

This is a lifting exercise which strengthens the

Muscles used: deltoid and trapezius

This is the basic exercise for strengthening the

Muscles used: pectorals, anterior deltoid, triceps

46 Unica - User manual

This exercise isolates the pectoral muscles.

Muscles used: pectorals and anterior deltoid

This exercise works the entire chain of muscles

This is an arm extension exercise, essential in

48 Unica - User manual

This exercise isolates the biceps. Together with

Muscles used: biceps

This is the basic movement for isolating the

Muscles used: quadriceps

50 Unica - User manual

This exercise trains the rectus abdominis

Muscles used: rectus abdominis

This exercise isolates the muscles of the outer

Muscles used: abductors

52 Unica - User manual

This is an isolation exercise which tones the

Muscles used: adductors

This is the basic movement for isolated training

Muscles used: gluteus and hamstrings

54 Unica - User manual

This movement strengthens the calf muscles,

Muscles used: soleus and gastrocnemius

Compared with the seated biceps curl (8), the

Muscles used: biceps

56 Unica - User manual

Compared to the triceps extension (7), this

Muscles used: triceps

This is an isolation exercise for the deltoid,

Muscles used: deltoid, trapezius, rhomboids

58 Unica - User manual

This is the basic exercise for toning the muscles

Muscles used: latissimus dorsi and biceps

The exercise can also be done using a standard

This movement works all the muscles of the back.

This is the basic exercise for stimulating

60 Unica - User manual

This is the basic movement for isolating the

Muscles used: abdominals

Physical fitness is the result of a balance of three components: cardiovascular

62 Unica - User manual

Hip flexors (iliopsoas)

64 Unica - User manual

Hamstring and abductors

66 Unica - User manual

3 Using Wellness Mate 67

To turn Wellness Mate on, set the switch