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• Keep yourself sufficiently hydrated during your
workout.
• Do not exercise when you are tired or
distracted. Do not exercise directly after
eating a meal. Wait approx. two hours before
beginning to exercise.
• Ventilate the exercise room sufficiently but
beware of draughts.
• No modifications may be made to the prod-
uct.
• When using the product, be aware of its
weight and do not underestimate this.
•
•
Dangers due to wear and tear!
• The product may be used only if it is in perfect
condition. Check the product for damage or
wear before each use. The safety of the prod-
uct can only be guaranteed if it is regularly
inspected for damage and wear and tear. If
damaged, it must not be used anymore.
• Protect the product from extreme temperatures,
sun and dampness. Improper storage or use
of the product could lead to premature wear
and tear, which could result in injury.
General exercise instructions
Exercise tips
• Wear comfortable sports clothing and athletic
shoes.
• Warm up before each exercise session and
end the session gradually.
• Take sufficient breaks between the exercises
and keep yourself sufficiently hydrated.
• If you are a beginner, never exercise with too
much intensity. Increase the intensity of the
exercise sessions slowly.
• Perform all exercises smoothly, not jerkily, and
at a consistent tempo.
• Be sure to breathe steadily: exhale during
exertion and inhale upon release.
• Maintain correct body posture while exercis-
ing.
General exercise plan
Create an exercise plan that suits your needs,
with sets of 6–8 exercises. Pay attention to the
following fundamentals:
• A set should consist of approx. 12 repetitions
of one exercise.
• Each set can be repeated three times.
• You should take a 30-second break between
each set.
• Warm up your different muscle groups well
before each exercise session.
• We also recommend stretching after each
exercise session.
Warming up
Take sufficient time before each exercise session
to warm up. Some simple warm-up exercises are
shown below.
You should repeat each exercise two to
three times.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement four to five times.
2. Rotate your head slowly, first in one direction
then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them upwards slowly. If you bend your upper
body forwards at the same time, all muscles
will be optimally warmed up.
2. Rotate both shoulders forwards at the same
time and change direction after one minute.
3. Pull your shoulders up to your ears and then
let them drop again.
4. Circle your right and left arms alternately for-
wards and then, after one minute, backwards.
Important: don't forget to keep breath-
ing steadily!
Leg muscles
1. Stand on one leg and lift your other leg, with
the knee bent, approx. 20cm off the floor. Ro-
tate your raised foot first in one direction, then
change direction after a few seconds. Switch
legs and repeat this exercise.
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