36
GB/MT
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
forwards and then after one minute back-
wards.
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.
Strengthening the side thigh mus-
cles (figure I)
Caution! Please pay attention to
the maximum extension length
Attach the article to the lower part of the door
frame as illustrated.
Starting position
1. Stand in the centre, sideways to the article.
2. Place the loop of the training band around
the foot that is farthest from the door. Stand
with your legs hip-width apart. You upper
body is upright.
3. Bend your knees slightly and hold your hands
supported on your hips.
End position
4. Tense your stomach muscles and pull the foot
with the loop several centimetres away from
you to the side. Your upper body and hips
stay straight. You head is an extension of your
spine and your shoulders must stay down.
5. Stay in this position for a moment and then
return slowly to the starting position.
6. Repeat this exercise 10 -15 times for three sets
and then change legs.
Note:
The inner thigh muscles also need to be
trained to balance strength.
Change your position for this purpose and pull
the leg closest to the door towards you with the
training band loop.
Important: Make sure that you keep
your hips straight and your body
tensed.
Strengthening triceps (igure J)
Caution! Please pay attention to
the maximum extension length
Attach the article to the upper part of the door
frame as illustrated.
Starting position
1. Stand in front of the centre of the door frame.
Stand with your legs hip-width apart and your
knees slightly bent.
2. Grip the loops of the training bands from
above and hold them in front of your chest.
Your arms are bent and your upper arms clo-
se to your upper body. The backs of your
hands are facing you.
End position
3. Tense your stomach muscles and extend
your lower arms downwards until your arms
are almost fully extended. Keep your wrists
straight. Keep your shoulders down and your
head as an extension of your spine.
4. Hold this position for a moment and then
return slowly to the starting position.
5. Repeat this exercise 10 -15 times for 3 sets.
Important: Please ensure that your up-
per arms are close to your upper body,
your stomach muscles stay tensed, your
wrists straight, and your arms stay
slightly bent in the end position.
