Manual Finnlo 3216 Ellypsis E3000 (page 21 of 30) (English, German)

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6. Trainingsanleitung

6. Training manual

Durch die elliptische Bewegung ermöglicht das

Elliptical ein optimales und gelenkschonendes aerobes

Ausdauertraining.

Die Bewegung ist weich und fließend, eine Mischung

aus Walking, Jogging und Stepping, die jedoch bei der

gleichzeitigen Addition der Trainingseffizienz dieser

drei Bewegungsarten eine Belastung der Gelenke und

Bänder weitgehend ausschließt und damit besonders

schonend für den gesamten Bewegungsapparat ist.

Das Training mit dem Elliptical ist ein ideales Bewegungs-

training zur Stärkung wichtiger Muskelgruppen und des

Herz-/Kreislauf-Systems. Das kombinierte Training mit

den Armen ermöglicht gleichzeitig eine Kräftigung der

Oberarm- und Schultermuskulatur.

Im Folgenden sind einige wichtige Punkte für eine kor-

rekte Haltung und eine saubere Technik, im Hinblick auf

einen optimalen Trainingserfolg, aufgeführt:

 Aufrechte Haltung, den Rumpf leicht vorgeneigt,

um eine günstige Kraftwirkung im Knie zu erzie-

len.

 Zu Beginn des Übens zuerst ohne Festhalten

am Lenker und an den Haltegriffen trainieren,

um die elliptische Bewegungsform ohne

Zuhilfenahme der Arme kennen zulernen.

Dadurch trainiert man automatisch in der

richtigen Position.

 Danach langsam die Arme hinzunehmen,

um den kompletten Bewegungsablauf

langsam „zu erfühlen“,

 Nicht mit den Füßen „schieben“. Dies erhöht

die horizontale Krafteinwirkung auf die Knie,

was eine verstärkte Gelenkbelastung zur

Folge hat.

Besonders wichtig sind dabei die folgenden zwei Punkte:

1) Trainieren Sie nie in einer zu starken Vorlage,

da hieraus ungünstige Belastungen für die

gesamte untere Körperhälfte (Lendenpartie,

Hüfte, Kniegelenke) resultieren.

2) Trainieren Sie nie in Rücklage, da dies eine

schädliche Belastung für den Rücken

(Hohlkreuzbildung) und der Kniegelenke dar-

stellt.

6.1 Trainingsarten mit dem Elliptical

Sie können zwischen zwei verschiedenen Trainingsarten

wählen:

1. Vorwärts, nur Beine: Stehen Sie auf die Tritt-

platten, halten Sie sich am Lenker fest und füh

ren mit Ihren Beinen eine Vorwärtsbewegung

aus, ähnlich dem Fahrradfahren. Hierbei wird

die Bein-, Gesäß- und Bauchmuskulatur trainiert.

Sollten Sie sich nicht sicher fühlen, dann halten

sie sich am besten am Lenker fest.

In virtue of the elliptical movement the elliptical trainer

makes optimum, aerobic endurance training that is gent-

le on the joints possible.

The motion is gentle and fluent, a mixture of walking, jog-

ging and stepping, which largely eliminates stressing of

the joints and tendons with the simultaneous addition of

the training efficiency of these three forms of movement

and thus is particularly gentle on the entire locomotion

system.

Training with the elliptical trainer is an ideal movement

training for strengthening important muscle groups and

the cardio-circulatory system. Combined training with the

arms makes it possible to simultaneously strengthen the

upper arm and shoulder musculature.

In the following, several important points are provided

for correct posture and clean technique, with regard to

optimum training outcome.

 Erect posture, the torso inclined slightly

forward, in order to achieve a favorable

power action in the knees.

 At the start of exercising, train without holding

on to the handlebar and the handles, in order

to become familiar with the elliptical form of

movement without the aid of the arms.

When this is done, you automatically train in

the correct position.

 Then gradually involve the arms, in order to

„feel“ the complete course of the motion.

 Do not lean on the arm rails and do not

„push“ with the feet. The latter movement

increases the horizontal force effect on the

knees, which results in increased stressing

of the joint.

When this is done the following two points are particu-

larly important:

1) Never train in an excessive forward position,

because when this is done adverse stresses

result

on the entire lower half of the body (loins, hips,

knee joints)

2) Never train in a rearward position, because this

represents a detrimental load on the back

(hollow back formation) and on the knee joints.

6.1 Ways of training with an Elliptical

You have the option of choosing from two different trai-

ning types:

1. Forward, legs only: Stand on the steps, hold the

handlebar firmly and describe a forward move-

ment with your legs, similar to riding a bike.

When doing this the leg, buttocks and abdomi

nal musculatures are trained. If you do not feel

sure, then it is best to firmly grip the handlebar.

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Finnlo 3216 Ellypsis E3000 Manual

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