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Technical and optical modifications as well as misprints reserved. - © 2020 by ERGO-FIT GmbH & Co. KG
Training
setting strains too high. This can lead to overstrain or injuries of your
musculoskeletal system.
Modify your training routine regularly (at an interval of approx. 6 to 8 weeks). To
do so, you can change parameters such as the intensity, number of repetitions,
duration of the breaks, training method or the choice of exercise. Lasting training
effects will only be achieved by modifying the training routine.
Exercise regularly. However, allow sufficiently long recreational periods. Only
regular exercise combined with recovery phases leads to the desired effect.
Training mode
Do not hold your breath during training. Breathe out during the strain sequence
and breathe in during the relaxing sequence.
Exercise in an upright position. Avoid over-arching (hyperlordosis) your back.
Always keep your head in line with your spinal column.
Stabilise your hand joints (do not kink your wrists!).
Avoid jerky movements as this might lead to overstrain or injuries.
Stop your workout immediately if you feel a pain during exercise.
Maintain the training position described here for your entire workout.
6.4 The right training technique
You should always take into account biomechanical considerations when you exercise.
This is why we have listed aspects concerning this matter for each of the strength
exercise machines in this chapter.
6.4.1 CRUNCH BENCH MED
1. Lay down on the bench so that your lower back (“hollow back”) rests on the
curvature of the bench pad. Position your feet on the footrest (shoulder width
apart) so that your lower legs are perpendicular to your thighs. Put your hands
on the sides of your neck, do not exert force, your elbows are facing outwards.
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