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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