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
Exercise 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
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
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
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
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)
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)
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.
4
M
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.
5
W
ARRANTY
The product was produced with great care and under
constant supervision. You receive a three-year warran-
ty for this product from the date of purchase. Please
retain your receipt. The warranty applies only to mate-
rial and workmanship and does not apply to misuse or
improper handling. Your statutory rights, especially the
warranty rights, are not affected by this warranty.
