Manual Vitalmaxx LS-101 - Z07637 (page 17 of 44) (English, German, Dutch, French)

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Warm-Up Exercises

A warm-up is an essential part of any sporting activity. All physical and mental aspects

of your performance are thereby stimulated and enhanced. It also greatly reduces the

risk of injury. The following exercises warm up large muscle groups through movement.

• Jogging: Jog slowly on the spot or around the room for a few minutes. Do a few jumps

in between times.

• Knee bends: Stand with your legs the width of your shoulders apart, keep your upper

body straight and bend and then stretch your knees 5 – 10 times.

• Upper body twist: Stand with your legs the width of your shoulders apart, keep your

upper body straight, raise your arms to shoulder height at the sides and bend so that

your hands are in front of your chest. Twist your upper body approx. 10 x as far as

possible to the right and left.

• Side bends: Stand with your legs the width of your shoulders apart, keep your upper

body straight. Then slowly tilt your upper body to the sides. Stretch the arm on the

stretched side of the body over your head as you do this. Approx. 10 repetitions.

• Arm swings: Stand upright, stretch out your right arm and swing it forwards. Change

direction after 5 – 10 swings. Then repeat with your left arm. 5 – 10 swings per arm

and direction.

Training

CAUTION!

■ Stop the training immediately if you start to feel weak or dizzy. If you feel sick, have

pain in your chest or arms, an irregular heartbeat or other unusual symptoms, seek

medical attention immediately.

■ Each exercise should be started slowly and the intensity should be increased grad-

ually. Improper use of the device and excessive training can be detrimental to your

health.

This chapter describes a number of basic exercises that can be done with the device.

Sit-Up A

Training the abdominal muscles

1. Attach the strap to the large bar.

2. Place the device down with the small bar on the ﬂ oor.

3. Sit down on the ﬂ oor towards the large bar, bend your

legs, place your feet ﬂ at on the ﬂ oor.

4. Hold the small bar with both hands.

5. EXERCISE: Lean your back against the large bar and

slowly press this down.

CAUTION! Do not press the bar all the way down to the

limit stop so that you do not trap your hands!

6. Slowly straighten your back again. Repeat.

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Vitalmaxx LS-101 - Z07637 Manual

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