22
GB/MT
Suggested exercises
Some of many exercises are described in the
following.
Lunge (figure A)
Starting position
1. Stand with your feet on the floor shoul-
der-width apart. Your toes are pointing
forwards and your knees are slightly bent.
2. Place the article on your left shoulder.
End position
3. Tense your buttock, leg, and stomach muscles.
4. Extend your right leg out backwards and
kneel forwards on your left leg. Please make
sure that your back knee stays slightly above
the ground and your pelvis is straight.
5. Stay in this position for a moment and then
return to the starting position.
6. Repeat the exercise 10-15 times for three sets,
then change legs, and place the article on the
other shoulder.
Important: Hold your pelvis straight
and your front knee may not extend
beyond the tips of your toes on the
front foot.
Bridge (figure B)
Starting position
1. Lie on the floor on your back and bend your
legs.
2. Position the article on your lower stomach and
hold it with your hands.
End position
3. Tense your pelvic floor and your leg, buttock,
and stomach muscles.
4. Lift your pelvis with your buttocks and back.
Your shoulders stay down and your back
forms a line with your buttocks and thighs.
5. Stay in this position for a moment and then
return to the starting position.
6. Repeat the exercise 10-15 times for three sets.
Important: Make sure that you keep
your body tensed throughout the exer-
cise and that you neither hollow your
back nor tip your pelvis. Perform the
exercise slowly.
General training notes
Training procedure
• Wear comfortable sports clothing and trainers.
• Warm up well before each training session
and wind down the training gradually.
• Take sufficient breaks between the exercises
and drink sufficient fluids.
• As a beginner never train with too much load.
Increase the training intensity slowly.
• Carry out all exercises steadily, not quickly
and suddenly.
• Make sure you breathe regularly. Breathe out
upon exertion and breathe in during recovery.
• Make sure you maintain correct posture while
carrying out the exercises.
Warming up
Take sufficient time before each training session
to warm up. The following includes descriptions
of some simple exercises for this purpose. Repeat
these exercises 2 to 3 times each.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4-5 times.
2. Circle your head slowly, first in one direction
and then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them carefully upwards. If you bend your
upper body forwards at the same time then
all the muscles will be warmed up optimally.
2. Circle both your shoulders forwards at the
same time and change direction after one
minute.
3. Pull your shoulders up to your ears and let
your shoulders fall again.
4. Circle your right and left arms alternately for-
wards and then after one minute backwards.
Important: Do not forget to continue
breathing calmly!
