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by ERGO-FIT GmbH & Co. KG
Training
8.4
Training tips
General
⊗
If you perform an exercise for the first time, work with little or no weight to familiarise
yourself with the motion sequence. Only increase the intensity when you have
perfect control over the respective exercise.
⊗
Exercise systematically. Make up a training schedule or have somebody else do it
for you.
⊗
Have someone correct your training every now and then to counteract habitual
mistakes.
⊗
Choose strains that correspond to your current performance status. Avoid setting
strains too high. This might lead to an overstrain or injuries to your musculoskeletal
system.
⊗
Modify the training routine regularly (at an interval of approx. 6 to 8 weeks). To do
so, you can change parameters such as the intensity, number of repetitions,
duration of the breaks, training method or the choice of exercise. Lasting training
effects will only be achieved by modifying the training routine.
⊗
Exercise regularly. However, allow sufficiently long recreational periods. Only
regular exercise combined with recovery phases leads to the desired effect.
Training mode
⊗
Do not hold your breath during training. Breathe out during the strain sequence and
breathe in during the relaxing sequence.
⊗
Exercise in an upright position. Avoid over-arching (hyperlordosis) your back.
⊗
Always keep your head in line with your spinal column.
⊗
Stabilise your hand joints (do not kink your wrists!).
⊗
Avoid jerky movements as this might lead to overstrain or injuries.
⊗
Stop the workout immediately if you feel a pain during exercise.
⊗
4 Carefully lower the weights during the workout.
⊗
Maintain the training position described here for your entire workout.
8.5
Proper training technique
You should always take into account biomechanical considerations when you exercise. This
is why we have listed aspects concerning this matter for each of the strength exercise
machines in this chapter.
5 6