9
GB
CAUTION! Avoid training too intensely!
When you first begin training, 2–3 minutes are
sufficient per exercise. If you train every day
the duration can be increased to 5–10 minutes
after approximately one week. The maximum
training time should, however, not exceed
1 hour.
Take sufficient breaks between exercises and
drink sufficient fluids.
CAUTION!
Cease exercising immediately if you ex-
perience discomfort or feel unwell and
consult your doctor.
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.
Warming up neck muscles
1. Turn your head slowly to the left and to the right.
2. Repeat this movement 4 - 5 times.
3. Circle your head slowly, first in one direction
and then in the other.
Warming up arms and shoulders
1. Circle both your shoulders forwards at the same
time.
2. Change direction after one minute.
3. Then 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: Don’t forget to continue
breathing steadily throughout
Warming up leg muscles
1. Stand on one leg and lift the other leg with your
knee bent until it is approximately 20cm from the
floor.
2. First circle the lifted foot in one direction and
then change direction after several seconds.
3. Then change legs and repeat the exercise.
4. Lift your legs in turn and take several steps in
place. Make sure that you lift your legs only as
far as you are able to maintain good balance.
Suggested exercises
Some of many exercises are described in the
following.
Training your frontal abdominals (fig. Q)
1. Adjust the height of the front foot to your height.
2. Hook your feet under the lower crossbar and
position your knees under the upper crossbar.
3. Sit upright on the training bench in this position.
4. Tense your stomach muscles and lower your up-
per body back slowly until it is parallel to the
floor.
5. Hold the tension and move your upper body
upwards by approximately 45°.
6. Hold this position briefly and then return to the
starting position.
7. Repeat this exercise 10–15 times for three sets.
Important: Avoid hollowing your back
and keep your stomach muscles tensed
throughout the exercise.
Training your lower abdominals (fig. R)
CAUTION! For this exercise the handle
2
must be fixed in such a way that
the adjustment screw is facing away
from the equipment and never towards
the seat.
Starting position
1. Lie on the training bench on your back with your
head at the top. Your head may not extend be-
yond the set on the training bench.
2. Hold the handles on the upper crossbar with
your hands above your head.
End position
3. Tense your stomach muscles and pull your legs
upwards. Your knees are pointing towards your
head.
