Manual Fysic FF-17 (page 36 of 40) (English, German, Dutch, French)

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IMPORTANT NOTES ABOUT THE TRAINING

WARMING UP EXERCISES / STRETCHING / COOL-DOWN

Exercises for the neck (1)

- Before you start with training, consult your physician. Ask him which extent of training for you is

appropriate. False or excessive training can lead to health hazard.

- Avoid excess load of your body. Do not train, if you are tired or exhausted. If you are not used to

work physically, start slowly at the beginning.

- Stop the exercises immediately, if you notice pain.

- Do not eat for 30 minutes before and after training.

- Pay attention to an even and calm respiration during the training.

- To avoid injuries start training with warming up exercises and finish with a cool down phase. Use

the exercises described in this guidance. Additional exercises can also be found in the relevant

literature.

- Pay attention to the fact that you drink enough during the training. Consider that the

recommended drinking amount of about 2 liters per day is increased by physical load. The liquid

you drink should have room temperature.

- Use the product only with sport clothes and suitable shoes, which are equipped with a skid-proof

sole. Avoid wide clothes, which could be caught by the moving parts of the product.

A successful training starts with warming up exercises and ends with exercises for cooling down and

relaxing. The warming up exercises prepare your body for the following stresses. The cool down/relax

phase after the exercises therefore ensures you will have no muscle discomforts and over-worked

muscles. Guidance for stretching exercises for warming up and cooling down follows. Thereby pay

attention to the following points:

- Warm up carefully each group of muscles for approximately 5 to 10 minutes, which you will stress

in the following training. If you feel a pleasant tension in the corresponding muscle, the stretching

exercises are carried out correctly.

- Speed does not play a role at stretching exercises. Avoid quick and jerky movements.

Turn your head to the right and feel the tension in your neck. Lift

the chin to the ceiling and thereby open the mouth. Turn your

head to the right and you finally move it down to the chest. You

can repeat this several times.

Exercises for the shoulder area (2)

Pull up the left and the right shoulder alternating or both

shoulders at the same time.

Stretch exercises with the arms (3)

Stretch the left and right arm alternating to the direction of the

ceiling. Feel the tension in your right and left side. Repeat this

exercise several times.

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Fysic FF-17 Manual

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