Jula 951-144, Инструкция пользователя, Страница: 25 / 27

ENGLISH
25
OPERATION
Function
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Foldable
Training
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Supplement your training programme with gymnastic exercises such as walking, jogging,
swimming or cycling.
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Give your muscles at least one day’s rest a week after two consecutive exercises.
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It is important to use only your abdominal muscles and to do controlled movements.
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Your target should be three to four sets with 15 to 20 repetitions per set.
Before starting to practice a sport it is important to consult a doctor.
If you are not a sporty person you should train at the beginner’s level for the first three to four training
weeks. You should breathe in when you exert yourself and breathe out when you return to the starting
position. You therefore breathe in when you tighten your abdominal muscles and breathe out when you
relax them. Adapt the order of the exercises so that your muscles do not get used to a special rhythm and
sequence.
Beginners’ level
Warm up with a set of 10 repetitions. Rest for 30 seconds. Do a set with 12 repetitions. Rest for 30
seconds. Do a set with 15 repetitions.
Rest for 30 to 60 seconds before continuing with the next exercise. Do 3 exercises from the list below.
Intermediate level
Warm up with a set of 12 repetitions. Rest for 10-15 seconds. Follow on with 15 repetitions. Rest for less
than 10 seconds. Set with 15 repetitions. Do the last 5 repetitions more slowly and concentrate on
tightening the muscles. For the last 5 repetitions, stop in the high position (abdominal muscles tightened)
for 5 seconds.
Rest for 30 seconds before continuing with the next exercise. Do 3 exercises from the list below.