Training - DS Produkte 07109 Mode D'emploi

EN
• 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.

Training

CAUTION!
■ Each time before you use the device, check that all of the connections on the device
are secure!
■ Always check the device for wear before each use.
■ Stop training immediately if you suddenly feel weak or dizzy. If you feel sick, have
pain in your chest or arms, an irregular heartbeat, shortness of breath or other unu-
sual symptoms, seek medical attention immediately.
■ Make sure you take enough breaks between training sessions.
■ Always remember that your body needs fl uid when doing any sporting activity. En-
sure that you take adequate fl uids to maintain hydration.
■ Make sure that the training room is well ventilated while you are doing your exercises.
■ After training, you should always perform stretching exercises (see the "After Train-
ing" chapter) in order to slowly restore your circulation to a normal level.
This chapter describes a number of basic exercises that you can do with the device.
Repeat each exercise for approx. 15 seconds. You can increase the length of time
as your fi tness increases.
Make sure you maintain an upright posture!
Biceps, shoulders, triceps and chest
16
You will need the tube resistance band for this ex-
ercise.
1. Stand on the middle of the rubber band with one
or both feet.
2. Take hold of the handles with both hands, as-
sume an upright standing position, tense your
arms while keeping your body straight.
3. Bend both arms upward. Tense your entire body
in the process.
4. Move your arms back down, relax them and re-
peat the exercise.
Add variety to this exercise by pulling your
arms e.g. up to your sides.