5
Training instructions
The Power Roller is training equipment for
optimum training of the stomach muscles.
During the exercises the Power Roller supports
your head and neck and helps you to maintain the
correct exercise position.
Use the stomach trainer only in the way illustrated
and described in the exercises. Incorrect use is
not good for the health.
Consult your doctor before starting training.
If you have not trained for a long time or if your
physical condition is not the very best, it is
advisable to consult your doctor before starting to
train. This is especially recommended if you have
one or more of the following symptoms:
-
Heart and circulation conditions
-
High blood pressure
-
Diabetes
-
High cholesterol level
-
Back, muscle or joint disorders
-
Any sort of back problem whatsoever
-
Problems with continuous bleeding
-
Overweight
Periodic examination by a doctor is also
recommended for users. Always follow the advice
of your doctor and set up your training programme
in conformity with your personal constitution and
capacity. Do not overstrain yourself. Less is
normally more.
The correct way of training:
The correct method of training is a systematic
approach. In the specialist language of power
sports a distinction is made between “sets” and
“repetitions”. Each exercise is carried out in
separate sets. In these sets the movements are,
dependent on the training type, repeated from
10 to 15 times. The sets themselves are repeated
a maximum of 5 times. Leave a short pause
between each set (at least 1 minute), this ensures
a quick recovery. Use this time for stretching
exercises. Prevent overstraining when training by
taking into account the individual body structure.
The exercises in these user instructions are
divided into three groups: beginners, advanced
and experts. Start with the exercises for beginners
and work at your own tempo towards the more
difficult exercises. Ensure that you don't overstrain
yourself in the first few weeks. It is better to
increase the number of sets rather than to
proceed quickly to the harder exercises. The
intensity of the separate exercises can be varied
by changing the hand position on the hand brace.
The lower down you grasp the hand brace, the
harder the exercise becomes.
For the optimum training effect the correct position
is decisive. For each exercise use the stomach
muscles to come up, so that the Power Roller
"rolls" with you.
Do not push against or pull on
the hand brace.
Ensure that your body remains on the floor or the
training mat whilst exercising. For some exercises
the hips must be raised slightly. During the
exercises the head rests on the head support.
The correct way of moving:
Ensure your movements are even. Do not carry
out an exercise with hasty movements. Take care
to adopt the correct body position for all exercises,
as described for each exercise.
The correct way of breathing:
Breathe correctly right from the very start:
When stressing your body breathe in and when
relaxing your body breathe out deeply. When
exercising with the Power Roller this means:
-
breathing in when tightening the stomach
muscles and during the stressing stage of the
exercise
-
breathing out during the relaxing phase of the
exercise
In this way your chest becomes stronger and
larger and your muscles are supplied with fresh
oxygen. Avoid strained breathing.
Содержание Power Roller 11TUSFU031
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