Publicidad
Idiomas disponibles
Idiomas disponibles
3. Place the door anchor in the middle of the
top edge of the open door to fasten the door
anchor to the top.
4. Lock the door.
Note: pull hard on the product a few times to
make sure that the product is firmly stuck into the
door.
Bottom of the door
1. Fasten the sign (6) onto the outside of the
door in a way that is easily visible. This is the
side that the door opens toward.
2. Stand on the other side and push the door
anchor strap under the door.
3. Lock the door.
4. Pull the fitness band through the door anchor
strap.
Note: pull hard on the product a few times to
make sure that the product is firmly stuck into the
door.
Side of the door
1. Fasten the sign (6) onto the outside of the
door in a way that is easily visible. This is the
side that the door opens toward.
2. Stand on the other side and hold the door
anchor strap at the side of the door, between
the frame and the door, at a height suitable
for the exercise and your body height.
3. Hold tightly onto the door anchor strap while
you lock the door.
4. Pull the fitness band through the door anchor
strap.
Note: pull hard on the product a few times to
make sure that the product is firmly stuck into the
door.
General training instructions
Training procedure
• Wear comfortable sportswear.
• Warm up before each training session and
end the session gradually.
• Take sufficient breaks between the exercises
and keep yourself sufficiently hydrated.
• If you are a beginner, never train with too
much intensity. Increase the intensity of the
training sessions slowly.
20
GB/IE
• Perform all exercises smoothly, not jerkily or fast.
• Be sure to breathe steadily. Exhale during
exertion and inhale upon release.
• Maintain correct body posture while exercising.
General training plan
• Set up an exercise plan that matches your
own needs with sets of 6-8 exercises.
• Follow these guidelines:
• One set should consist of about 12 repetitions
of each exercise.
• Each set can be repeated 3 times.
• You should rest for 30 seconds between sets.
• Warm up your different muscle groups proper-
ly before each exercise session.
• We also recommend stretching after each
exercise session.
Warming up
Take sufficient time before each training session
to warm up. Some simple exercises to do this are
shown below. You should repeat each exercise
2 to 3 times.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4 to 5 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 carefully upwards. If you bend your up-
per body forwards at the same time, all your
muscles will be maximally 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
breathing steadily!
Leg muscles
1. Stand on one leg and lift the other leg, with
the knee bent, approx. 20cm off the floor.
2. Rotate your raised foot first in one direction,
then change direction after a few seconds.
Publicidad
