22
• Stop exercising immediately if you feel pain or any other discomfort.
• Pay attention to your breathing during training.
• To avoid injuries, start the training with an extensive warm up and finish it with a cool-down phase.
Use the exercises described in this manual.
• Make sure you drink enough liquids during training. Keep in mind that the recommended amount
of 2 litres might increase during physical workout.
• Use the product only with sport clothes and suitable shoes, which are equipped with non-slip soles.
Avoid wide clothing, because they can get caught in moving parts of the product.
WARM-UP/STRETCHING/COOL-DOWN
A successful exercise session begins with warming up exercises and ends with exercises for cooling
down and relaxing. These warming up exercises prepare your body for the subsequent demands
made upon it. The cooling down/relaxation period after the exercise session ensures that you do not
experience any muscular problems. Please pay attention to the following points:
• Carefully warm up every muscle group you will be using in the exercise session for about 5 to 10
minutes. The stretching exercises are carried out correctly if you feel a comfortable tension in the
corresponding muscle.
• Speed does not play a role during the stretching exercises. Fast and jerky movements must be
avoided.
Neck exercises (1)
Tilt your head to the right and feel the tension in your neck. Slowly drop
your head down to your chest in a semi circle and then turn your head to
the left. You will feel a comfortable tension in your neck again. You can
repeat this exercise alternately several times.
Exercises for the shoulder area (2)
Lift the left and right shoulders alternately, or lift both shoulders
simultaneously.
Arm stretching exercises (3)
Stretch the left and right arms alternately towards the ceiling. Feel the
tension in the left and right sides of your body. Repeat this exercise several
times.
Exercises for the upper thigh (4)
Support yourself by placing your hand on the wall, then reach down behind
you and lift up your right or left foot as close to your buttocks as possible.
Feel a comfortable tension in your front upper thigh. Maintain this position
for 30 seconds if possible and repeat this exercise 2 times for each leg.
