7
GB/IE
general training planning
Create a training plan according to your needs
with sets of 6-8 exercises.
Observe the following principles:
• One set should comprise approximately
15 repetitions of one exercise.
• Each set can be repeated three times.
• Take a break for 30 seconds between each
set.
• Work with fewer repetitions but greater
weights to build up muscle. Work with more
repetitions but lesser weights for stamina.
• Warm up each group of muscles before each
training session.
• We also recommend stretching before the
beginning of each training session.
exercises
caution: put your hands in the straps
for all exercises in order to prevent un-
controlled movement of the article that
may result in injuries.
arm, shoulder, and chest muscles
(figure b)
1. Stand straight with the article at shoulder
width. You hands should enclose each end of
the article from below.
2. Hold your arms at an angle in front of you.
Make sure that your upper arms are against
your body. This is the starting position.
caution: always keep a good grip of
the ends of the article during this exer-
cise. otherwise there is a risk of injury
from the uncontrolled movement of the
article.
3. Press the ends of the articles upwards and
together in such a way that the spring in the
article is facing downward. Hold this position
briefly and slowly return to the starting positi-
on.
4. Repeat the exercise.
inner thigh muscles (figure c)
1. Sit upright on a chair and hold the article by
the ends so that the backs of your hands are
facing upward.
2. Place your legs more than shoulder-width
apart and grip the article between your
knees. This is the starting position.
3. Hold the ends of the article tightly and press
your knees together so that the spring on the
article is facing upward.
caution: always keep a good grip of
the ends of the article during this exer-
cise. otherwise there is a risk of injury
from the uncontrolled movement of the
article.
4. Hold this position briefly and slowly return to
the starting position.
5. Repeat the exercise.
stomach, shoulder, chest, and arm
muscles (figure d)
1. Lie on a solid surface with your upper body
straight and lift your legs up at a right angle.
Your knees should be shoulder-width apart.
2. Hold the ends of the article firmly in front of
your chest so that the backs of your hands are
facing upward. This is the starting position.
caution: always keep a good grip of
the ends of the article during this exer-
cise. otherwise there is a risk of injury
from the uncontrolled movement of the
article.
3. Press the ends of the article downwards and
together in such a ways that the spring on the
article is facing upward.
4. Hold this position briefly and slowly return to
the starting position.
5. Repeat the exercise.
arm, shoulder, and chest muscles
(figure e)
1. Stand up straight with your feet shoulder-
width apart and with the article in front of
your chest. You hands should enclose each
end of the article from above.
2. Hold your arms in front of you. Make sure
that your upper arms are against your body.
This is the starting position.
caution: always keep a good grip of
the ends of the article during this exer-
cise. otherwise there is a risk of injury
from the uncontrolled movement of the
article.
