18
GB/IE
• Wear comfortable sports clothing and trainers.
• Determine the frequency and intensity of the
exercises yourself. Start slowly 2 to 3 times a
week for 10 minutes at a time, and increase
the frequency and the exercise intensity gra-
dually. The more frequently and regularly you
carry out the exercises, the fitter and better
you will feel.
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 exceed1 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
forwards 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.
Use
Place the training article in front of you.
Start with easy training and low resistance.
Release the resistance screw to achieve this.
The tighter you turn the resistance screw, the
more difficult it is to turn the pedals.
Begin your training in the warm-up phase with
slow movements and low resistance.
Increase the speed and the resistance after 5-10
minutes. Reduce the speed and the resistance
again at the end of your training session.
Carry out some stretching exercises for the corre-
sponding muscles after your training session.
Leg training (figure H)
For this exercise the chair must be placed in front
of the article so that your knees always remain
slightly bent in the extended phase.
Ensure that you sit on the chair without support
and do not lean back.
1. Place the article on a level, stable and non-slip
area of floor, and sit upright and with a
straight back on a chair in a relaxed position
in front of the article.
Note:
ensure that the chair is stable and com-
fortable.
2. Place your feet on the pedals so that pressure
is placed on the centre of the soles.
3. Tip your pelvis forwards and tense your
abdominal muscles. Keep your abdominal
muscles tensed throughout the exercise.
4. Keep your upper body upright and pull your
shoulder blades to your spine. Your head
should form the extension of your spine.
5. ‘Cycle’ with your feet and avoid evasive move-
ments inwards and outwards.
