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risk of injury.
The following exercises warm up large muscle groups through movement.
• Jogging: jog slowly on the spot or around the room for a few minutes. Do a few jumps
in between ti mes.
• Knee bends: stand with your legs the width of your shoulders apart, keep your upper
body straight and bend and then stretch your knees. Repeat approx. 5 – 10 ti mes.
• Upper body twist: stand with your legs the width of your shoulders apart, keep your
upper body straight, raise your arms to shoulder height at the sides and bend so that
your hands are in front of your chest. Twist your upper body as far as possible to the
right and left . Repeat approx. 10 ti mes.
• Side bends: stand with your legs the width of your shoulders apart, keep your upper
body straight. Then slowly ti lt your upper body to the sides. Stretch the arm on the
stretched side of the body over your head as you do this. Repeat approx. 10 ti mes.
• Arm swings: stand upright, stretch out your right arm and swing it forwards. Change
directi on aft er 5 – 10 swings. Then do the same with your left arm.
USE
• When doing the exercises, wear well-fi tti ng, loose, comfortable clothing and non-
slip trainers. Make sure that nothing can get caught in the moving parts of the
device.
• CAUTION! Stop the training immediately if you start to feel weak, dizzy or unwell in
some other way. If you feel sick, have pain in your chest or arms, an irregular heart-
beat or other unusual symptoms, seek medical att enti on immediately.
• We explicitly point out that improper use of the device and excessive training can
be detrimental to your health.
Tips for healthy training:
• Never train on a full stomach. Do not eat anything for approx. one hour before and
aft er training.
• Do not train if you are feeling ti red or exhausted.
• Always remember that the body needs a lot of fl uid during sporti ng acti vity.
TRAINING TIME
• It is not about doing a few exercises quickly, but about training regularly over a
long period of ti me. How quickly progress is made depends on a person's parti cular
physical conditi on. You should start slowly and start with shorter sessions and give
the body ti me to adjust. The more consistently and regularly you train, the longer
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