After Training - DS Produkte 01504 Mode D'emploi

1. Fold open the training device and place it on a solid, even and non-slip surface. Make
sure that there is suffi cient clearance around the training device so that you cannot
bump into walls, furniture, etc. during training.
2. Make sure that the training device is upright. The stability can be varied slightly using
the protective caps on the feet.
3. Make sure that all parts are properly secured to the training device.
4. Adjust the seat to the correct height using the adjusting knob.
5. Sit on the training device and place your feet on the pedals. Adjust the foot loops to
the correct size if necessary.
6. As soon as the pedals are moved, the training computer switches on. Adjust the dis-
play to the setting you want (see the "Device Overview" chapter – "Functions of the
Training Computer").
7. The torque resistance can be adjusted to 8 levels using the adjusting knob: Begin
the training slowly with a low torque resistance after a warm-up phase and increase
the intensity gradually until you reach the desired performance level that you are still
capable of maintaining.
8. Allow the training to fade out with a slow pace and low torque resistance. Finish off
with a few stretching exercises.

After Training

We recommend always performing a few stretching exercises in order to slowly restore
your circulation to a normal level:
Upper body: Stand upright, cross your arms over your head and pull your left elbow to
the right with your right hand. The upper body moves gently as you do this. Stay in this
position for around 15 – 20 seconds. Change sides.
Calves: Stand up. Place your right leg in front of you and bend it slightly while your left
leg remains stretched. Push your left heel down onto the fl oor. Stay in this position for
around 15 – 20 seconds. Change sides.
Thighs: Stand on one leg, bend the other one and grab your foot with your hand. Pull
it up to your buttocks and hold this position for approx. 5 – 20 seconds. Change sides.
Sit down on the fl oor, turn your knees to face outwards, place the soles of your feet to-
gether and pull towards your body. Place your hands around your ankles and press your
knees gently down to the fl oor with your elbows. Keep your back straight. Maintain for
approx. 5 – 20 seconds.
Back: Lie down fl at on your back, bend your right leg and place it over your left leg, your
hip twists but both shoulders remain on the fl oor. Maintain for approx. 5 – 20 seconds.
Change sides.
Shoulders / back: Sit down cross-legged with a straight back, fold / clasp together your
hands and stretch your arms out above your head. Stretch your back. Stay in this posi-
tion for around 15 – 20 seconds.
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