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GB/IE/NI 5

Particularly important is the stretching for the exercised
muscle groups. Stretching should be noticeable for the
muscle addressed, but it should never hurt. Stretching
should take 20 to 30 seconds per muscle.

3.2

3.2

Exercise

Exercise notes

notes

Start your  training with  about  7  -  8  reps  per  exercise
set.  Increase  the  number  of  repetitions  according  to
your individual preferences slowly to 11 - 12 reps per
set. If you notice that your muscles are tired, reduce the
scope of your training. Ideally train 3 - 4 times a week.
However, be sure that between individual exercises one
day of rest is inserted so that the muscles and the body
are able to recover sufficiently.

Also,  perform  all  exercises  with  a  stable  body  centre.
The spine (particularly the lumbar spine)  must be kept
straight, so that the individual vertebrae are held in the
biomechanically  correct  position,  e.g.  to  protect  the
disc against faulty loads.

Do not train with momentum and / or jerkily. Perform
all exercises in a smooth and controlled manner. Note
that in case of improper or excessive training negative
effects on your health are possible.

3.3

3.3

Exercises

(A) „Lunge‰

Go into a crouch. Keep the weight on the side of the
back leg. Press now out of the slight lunge upward and
move the arm with the dumbbell over the shoulder and
the head (see sketch). Then return to the starting posi-
tion.

(B) Rowing

(B) Rowing

Place  one  knee  and  the  hand  on  the  same  side  on  a
chair  or  bench.  Keep  the  free  arm  with  the  dumbbell
next  to  the  body.  Bend  your  arm  and  lift  the  elbow.
Hold  this  position  for  1-2  seconds  and  then  return  to
the starting position.

(C) Triceps 1

Lie down with your back on a bench. Take the dumb-
bell  in  both  hands.  Raise  the  dumbbell with  flexed  el-
bows above and over your head (see illustration). Bend
your  elbows.  Raise  the  dumbbell  up  and  stretch  the
arms.  Hold  this  position  for  1-2  seconds  and  then  re-
turn to the starting position.

(D) Triceps 2

Stand upright with your feet shoulder width apart. Take
the  dumbbell  in  both  hands.  Raise  the  dumbbell  with
flexed  elbows  over  your  head  (see  illustration).  Lower
your  arms  downward  behind  your  shoulders.  Lift  the
dumbbell  now  up  over  your  head  and  stretch  your
arms.  Hold  this  position  for  1-2  seconds  and  then  re-
turn to the starting position.

(E) Biceps

(E) Biceps

Stand upright with your feet shoulder width apart. Hold
the arm with the dumbbell next to the body. Slowly
bend your arms up to shoulder height. The upper arm
and the elbow remain stable next to the body. Hold this
position for 1-2 seconds and then return to the starting
position.

(F) Arm & Squat

(F) Arm & Squat

Stand upright with your feet shoulder width apart. Go
into  a  crouch.  Keep  your  arms  with  the  dumbbell  be-
tween  your  legs.  Now  stretch  your  legs,  straighten  up
and  bend  your  arms  up  to  shoulder  height.  Hold  this
position for 1-2 seconds and then return to the starting
position.

(G) Chest press (with 2 dumbbells)

(G) Chest press (with 2 dumbbells)

Lie on your back on a bench. Hold your arms out with
the dumbbells close to the body about shoulder level.
Move your arms up and together over the chest. Make
sure that you firmly grasp the dumbbells so they do not
fall. Then return to the starting position.

(H) Pushups (with 2 dumbbells)

(H) Pushups (with 2 dumbbells)

Support yourself on the floor and with each hand on a
dumbbell. Lower the upper body (push-ups). Make sure
that you firmly grasp the dumbbells and do not slip.
Hold this position for 1-2 seconds and then return to
the starting position.

4444

AINTENANCE

CARE

Never use abrasive or caustic cleaning agents. The
product will otherwise be damaged. Only clean the
product with lukewarm water and dry well with a cloth.
Always store the product dry and clean, in a temperate
room.