15
GB
During exercises where you do not step, but use
the straps, you strengthen your arm and shoulder
muscles.
Body posture
Please ensure that you keep your body straight
during training sessions. Avoid a hollow-back
posture at all costs.
Important: During exercising, keep con-
stant abdominal tension and keep your
upper body erect!
If you maintain an even stepping motion, the pedal
arm stoppers should not touch the floor frame. Just
before standing up each time you step, shift your
body weight from one leg to the other. It can also
be helpful if you let your arms swing at a slight
angle to your upper body while stepping in a
rhythmic motion.
Stretching exercises
Stretching the lower back muscles
(Fig. F)
Starting position
1. Get down on all fours.
2. Position your hand and knee joints under your
shoulders and buttocks.
End position
3. Tighten your stomach muscles and roll your back
into an arch like a cat, until you feel the stretch in
your entire back.
4. Keep your eyes directed on your hands.
5. Stay in this position for a moment and then go
back to your starting position.
6. Repeat this exercise 2–3 times in three sets.
Important: Keep your back and pelvis
straight in the all-fours position.
Stretching the backs of the thighs
(Fig. G)
Starting position
1. Lie with your back on the floor. Your legs are
stretched out in a relaxed position.
End position
2. Tense your stomach muscles and lift one leg
straight up into a vertical position.
3. Grab your upper thigh with your hands and pull
it towards you more to increase the stretch.
4. Your toes point downward while your other leg
stays stretched on the ground.
5. Stay in this position for a moment and then go
back to your starting position.
6. Repeat this exercise 2–3 times in sets of three,
and then change legs.
Important: Some people have very short
rear thigh muscles. If this applies to you,
you may use a towel to help pull your
thigh towards yourself.
Stretching the chest muscles (Fig. H)
Variation 1
Starting position
1. Place one underarm and one elbow on a wall,
with your hand facing upwards. The upper and
lower arm must form a right angle.
End position
2. Keeping your arm on the wall, turn your upper
body slightly away from the wall.
3. Repeat this exercise 2–3 times in sets of three
and then change sides.
Variation 2
Starting position
1. Stretch both underarms up and to the sides, so
that upper and lower arms form a right angle.
2. Lean slightly in a stepping stance in front of a
door frame.
End position
3. Press your upper body forwards carefully, so that
you feel the stretch in your chest area.
4. Repeat this exercise 2–3 times in three sets.
Important: Hold the stretch for 5 seconds.
Stretching the neck muscles (Fig. I)
Starting position
1. Stand up straight.
End position
2. Tilt your head to the side towards your shoulder,
while simultaneously pulling the other shoulder
down. You should feel the stretch on the side of
your neck.
3. Stay in this position for approx. 5 seconds and
then go back to your starting position.
4. Repeat this exercise 2–3 times in sets of three,
and then change sides.
Important: Keep your head looking
straight forward, without twisting your
neck. Performing this exercise in front of
a mirror will facilitate the correct posture.
