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Powerpeak FSB8261P Manual

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IMPORTANT NOTES ABOUT THE TRAINING
WARMING UP EXERCISES / STRETCHING / COOL-DOWN
Exercises for the neck (1)
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bynock 05-07-2008
- 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.
… 30 …


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