Operation Manual

IMPORTANTADVICEFORTRAINING

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• Beforeyoustartthetraining,consultyourdoctor.Askwhatkindoftrainingissuitableforyou.

Wrongorexcessivetrainingcancausehealthdefects.

• Avoidoverexercising.Donottrainifyouaretiredorfeelingfaint.Ifyouarenotusedtophysical

activity,startthetrainingslowlyatthebeginning.

• Stopexercisingimmediatelyifyoufeelpainoranyothertroubles.

• Payattentiontoyourbreathingduringtraining.

• Toavoidinjuries,begin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clothes,becausetheycangetcaughtinmovingpartsoftheproduct.

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WARM‐UP/STRETCHING/COOL‐DOWN

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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.

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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.

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Exercisesfortheshoulderarea(2)

Lifttheleftandrightshouldersalternately,orliftbothshoulderssimultaneously

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