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EXERCISE INSTRUCTIONS
1.The Warm Up Phase
This stage helps to improve the blood circulation and prepares the muscles for your workout. It additi-
onally helps to reduce the risk of injury or cramps. It is recommended to do some stretching exercises as
shown here below. Hold each stretching position for approximately 30 seconds. Never force or jerk
yourself into a stretching position – if you feel pain, STOP immediately.
2.The Exercise Phase
This stage demands the most training effort. Correct workouts will support your leg muscles becoming
more flexible and stronger – however, it is important to maintain a steady workout speed throughout the
complete workout session.
For the training bench there are numerous exercise possibilities for the entire
body musculature. In addition, you can also use e.g. dumbbells (not included) for the exercise. The best
thing to do is to ask your physiotherapist or alternatively consult the Internet or relevant specialist literature
for information about the exercise possibilities with a weight bench. Unfortunately, it is not possible to show
all exercise possibilities here due to lack of space.
3. The cool-down phase
This phase serves to relax your muscles after the workout. You may repeat the stretching exercises from
the warm-up phase - but remember not to use force or excessive pressure when stretching.
The fitter you become, the longer and more intensive you have to train in order to achieve further
success. It is recommended to train at least 3 times a week and - if possible - to distribute the training
units evenly throughout the week.
SIDE BENDS
OUTER THIGHS
INNER THIGHS
FORWARD
BENDS
CALVES / ACHILLES
Summary of Contents for F-57283
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