Before Training - DS Produkte Z 08024 Mode D'emploi

EN
• To achieve the maximum success with the training and avoid any risks, the
following should be observed when doing the exercises: Before you start
training, you should always do some warm-up exercises (see the "Before
Training" chapter). After training, you should always do some stretching (see
the "After Training" chapter). You should only slowly increase your training.

Before Training

Warming up should be a fundamental part of any sporting activity. It stimulates
and enhances all of the physical and mental components of performance capac-
ity. It also greatly reduces the risk of injury. The following exercises will warm up
major muscle groups through movement.
Jogging
Casually jog for approx. 5-10 minutes on the spot or around the room. Intersperse this
with a few spins and jumps.
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Upper Body Twist
Adopt a posture that is slightly wider than the width of your
shoulders. Fix your eyes on a spot in front of you and keep your
upper body straight. Lift your arms up to the side and bend your
elbows. Now slowly rotate your upper body as far as it will go
to the right and to the left. Keep looking at your fi xed point as
you do this. Make sure that you do not rotate too far in order
to prevent injuries. Try to perform the movement in a dynamic
rhythm. Duration: at least 30 seconds.
Side Flexor
Adopt a posture that is slightly wider than the width of your
shoulders. Fix your eyes on a spot in front of you and keep your
upper body straight. Now slowly tilt your upper body as far as it
will go to the right and to the left. As you do this, lift the opposite
arm above your head. Keep looking at your fi xed point. Make
sure that both feet remain fi rmly on the fl oor and you do not tilt
too far to the side in order to prevent injuries. Try to perform the
movement in a dynamic rhythm. Duration: at least 30 seconds.
Arm Circles
Adopt a posture that is slightly wider than the width of your
shoulders. Fix your eyes on a spot in front of you and keep your
upper body straight. Now slowly lift your outstretched arms in
front of you and make a big circle by moving your arms back
over your head. Keep looking at your fi xed point as you do this.
Try to perform the movement in a dynamic rhythm. Repetitions:
5-10 times per direction