Before Training; Warm-Up Exercises - Eurotops 06641 Mode D'emploi

Before Training

CAUTION!
■ Do not train on a full stomach. Do not eat anything for approx. one hour before and
also after training.
■ Danger of injury! Do not train if you are already tired and drained.
■ Always perform warm-up exercises before you begin training (see below) in order to
minimise the risk of injury.
Bear in mind that it is not about doing a few exercises quickly, but about training
regularly over a long period of time. This means that the training can be of great
benefi t to your health.
1. Put on comfortable, air-permeable sports clothing. If you have long hair, tie it togeth-
er. Take off any jewellery. Nothing should get caught in the moving parts of the device.
2. Place the device on a level fl oor surface. There should be plenty of clear space
around the device to allow you to perform the exercises.
3. Prepare the device (see the "Before Use" chapter).
4. Make sure you have water or another drink to hand so that you can replenish any
liquid during your workout.
5. Warm up before doing the actual workout. We have compiled a few warm-up exer-
cises for you below.

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 elbows 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 right and then to the left. Stretch
the opposite arm over your head as you do this. Approx. 10 repetitions.
• Arm swings: Stand with your legs the width of your shoulders apart, keep your upper
body straight, 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.
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