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temperature of the body will come back down and shows the transition of stress
relaxation. The cool-down should last at least 10 minutes (as the Warm Up) and is
controlled slowly dropping down to the lowest level. The pulse rate should drop as low as
possible.
Stretching
As already mentioned, you can stretch before/during the warm-up your muscles eas-
ily. After the training you should definitely stretch your muscles. A stretching afterwards
returns the muscle to its original length, thus preventing muscle shortening. The more
strenuous the training has been, the more important is the stretching afterwards.
Particularly important is the stretching for the exercised muscle groups. Stretching
should be noticeable for the muscle addressed, but it should never hurt. Stretching
should take 20 to 30 seconds per muscle.
Start your training with about 7–8 reps per exercise set. Increase the number of repetitions
according to your individual preferences slowly to 11–12 reps per set. If you notice that
your muscles are tired, reduce the scope of your training. Ideally train 3–4 times a week.
However, be sure that between individual exercises one day of rest is inserted so that the
muscles and the body are able to recover sufficiently.
Also, perform all exercises with a stable body centre. The spine (particularly the lumbar
spine) must be kept straight, so that the individual vertebrae are held in the biomechani-
cally correct position, e. g. to protect the disc against faulty loads.
Do not train with momentum and / or jerkily. Perform all exercises in a smooth and con-
trolled manner. Note that in case of improper or excessive training negative effects on your
health are possible.
Prepare surroundings
This product is primarily imtended for strength training and not for swinging excercises. Ho-
wever, you will need a sufficient amount of space to conduct these exercises
unimpaired, safely and comfortably.
Exercise area:
A free area
of not less than 0.6 m shall remain around the training area
directions from which the equipment is accessed (see fig. A).
22 GB/IE
in the
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