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Before using the machine, prepare by doing some stretches to improve
fl
exibility and to
warm up your muscles. It is also important to cool down after your workout. Warming
up prepares your body for your workout and cooling down helps it to recover after the
workout.
Sample warm-up/cool-down exercises
These exercises serve to stimulate the circulation of blood so that the muscles can
function more effectively. Stretching reduces the risk of cramps and muscle injuries.
Perform some stretches as shown below. Every stretch should be held for approx. 30
sec. Repeat each exercise 3 times.
Do not stretch your muscles violently, if you experience pain,
STOP
immediately!
1. Calves: Lean on a wall with both hands. Bend your right
leg while keeping your left leg straight. Try to push your
left heel down to the ground and hold this position for ap-
proximately 30 seconds, then switch legs and repeat the
exercise.
2. Upper thigh: Lean on a wall with your right hand and pull
your left foot up to your buttocks with your left hand. Hold
this position for 30 seconds and repeat the exercise for
your right leg.
3. Arms: Lift your right arm over your head and bend it so that
you can take hold of your right elbow with your left hand.
Pull your arm towards your body and hold this position for
approximately 30 seconds. Then change arms and repeat
the exercise.
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