Warming-up – Cooling down
A successful exercise starts with a warm-up and is completed with a cool-down. Run through
all of the exercises two or three times a week and take a day off in between the exercise days.
After a few months you can extend the number of exercises to 5 to 6 times a week. The warm-up
will be preparing your body for the effort you are about to exert. In order to prevent muscle
problems, you need to cool down after the exercises.
Head exercises
Turn your head to the right
and feel the tension in your
neck. Turn your chin up to
the ceiling while opening
your mouth. Turn your head
to the right and finally let it
drop to your chest. Repeat
several times.
Shoulder exercises
Raise your left shoulder and
then your right shoulder
while you are dropping your
left shoulder down again at
the same time.
Streching your arms
Stretch your left arm to-
wards the ceiling. Then do
the same with your right
arm while you drop your left
arm down again at the same
time. Feel the tension in your
right and left sides. Repeat
several times.
Thigh streching exercises
Stretch your left arm to-
wards the ceiling. Then do
the same with your right
arm while you drop your left
arm down again at the same
time. Feel the tension in your
right and left sides. Repeat
several times.
Streching your legs
Place one hand against the
wall and reach back with
your other hand to lift up
your right foot. Bring your
heel as closely as possible
against your thigh.
Repeat this 15 times, then do
the same with your left foot.
Touching your toes
Slowly bend forward and try
to reach your feet with your
hands. Stretch down as far
as possible and repeat this
15 times.
Hamstring exercises
Sit on the floor and stretch
your right leg. Bend your
left leg and place your foot
against your right upper
leg. Reach for your right foot
with your right arm. Repeat
15 times and do the same
with your left leg.
Calf/Achilles’ heel exercises
Place both hands against a
wall and lean the weight of
your whole body on your
hands. Move your legs to the
rear, alternating one with
the other. The leg in the rear
position will be stretched.
Repeat this for each leg 15
times.
Aerobic exercises & weight training
Aerobic exercises
Aerobic exercises promote a good oxygen supply
to your muscles via your heart and lungs, the most
important muscles in your body. It is an essential
part of all exercises and needs to be considered
when engaging in any sports activity.
Weight training
Aerobic exercises are useful in assisting you to re-
duce excessive body fat. In contrast, weight trai-
ning helps you to build up and firm your muscles.
Once again: always consult with your physician be-
fore you start training.
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