Manual Klarfit 10009110 Ellifi t FX 250 (page 41 of 104) (English, German, French, Italian, Spanish)

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Perform the warm-up movements before each training session. In this way you

mobilise your joints and activate the muscles.

If you feel discomfort or pain during individual movements, skip this exercise

and consult your doctor or tness trainer about specic warm-up training.

Each movement should have a few repetitions (right and left) allowing you to

start your cardio workout feeling relaxed.

Take about 5 minutes for the following Klart workout routine

1. Tilt head sideways, slowly alternating from right to left. Then mobilise the

shoulders (circular movements and shoulder shrug).

2. Rotate the hips while the arms are extended. The feet are not rmly xed

to the oor (the ankles accompany the body rotation).

3. Bend hips, one arm stretched upwards. Remain in this position for a few

seconds on each side.

4. Bend hips, both arms closed at the top. Again, remain on each side, the

exercise is now slightly more intense as the second arm pulls along.

5. Stand on one leg and hold the instep with your hand. Here you mobilise

your ankle and stretch your thigh slightly. Support yourself if necessary

to keep your balance. Remain on one leg and now rotate the ankle in a

circular motion in both directions.

6. Place one leg forward and rest your upper body on the thigh. In doing

so, you mobilise not only the knee and ankle joints but also the rear calf

muscles.

7. Repeat the exercise from point 6. with the difference that you now do a big

lunge forward. The movement is getting more intense now.

8. Bend forward with legs straight and alternately touch the opposite foot

with your hand. Finally, allow yourself to relax and let yourself hang

casually downwards.

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Klarfit 10009110 Ellifi t FX 250 Manual

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