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Training Instructions
The back trainer has been designed especially to exercise the muscles of
the back without putting too much strain on the spine. Nowadays, where
sedentary occupations are widespread, regular exercise of the back mus-
cles is especially important to avoid weakening of the lower torso muscles.
The back trainer provides the ideal training for the different back muscles,
in particular for the stretch muscles, whilst avoiding physiologically un-
sensible peak intensities on the spine. The bent torso pad guarantees an
ergonomically correct movement with the pelvis being supported at all
stages. This way you avoid an arch positioning of the back whilst raising.
The 90° angle of the knee-joints and the active fixing of the lower ex-
tremities caused by the angled tread minimize the stress on the back thigh
muscles and allows an effective training for back and buttock muscles.
Even people with shortened back muscles can use the back trainer effec-
tively.
Important Indications
Before beginning your training program, consult your doctor to ensure that
you are fit enough to use the back trainer. Base your program on the re-
sult of his medical examination. Incorrect or excessive training may have
an adverse affect on your health.
The following training instructions are only suitable for healthy people.
Warm up/Stretching
Begin each training session with light gymnastic exercises.
Stretch exercises 1 – 5 should be carried out before and after exercising.
Stretch exercises are an essential part of the warm-up phase of fitness
training. They release tension in the muscles and improve the circulation.
We would like to suggest some stretch exercises that should be carried out
before and after exercising. They are each intended to target a certain
group of muscles and can be used during your back muscle training.
Important points concerning stretch exercises:
■
Assume the stretch position gradually.
■
The maximum stretch position should be well below the pain level.
■
Hold the stretch position for 10 – 20 seconds.
■
Do not „rock" or „balance" the body during the stretch phase.
Training instructions/planning
For the first three weeks as a beginner, carry out the back exercise 1 – 3
(page 23) three times a week doing between 8 - 12 repetitions. When you
are advanced you can carry out the back exercises 4 – 6 (pages 23 - 24).
Between two training sessions there should be one resting day. After the
first three weeks you can intensify the training gently. First by increasing
the number of repetitions to 12 – 15 and later by increasing the number
of sets (a set is a defined number of repetitions carried out without a
break) to 2 – 3 with 12 –15 repetitions each. After each set make sure
you rest for about 60 – 90 seconds and use these breaks for relaxing
and/or stretching.
All movements should be carried out evenly, not rapidly or jerky. One rep-
etition should take approximately 6 seconds: raising torso (2 seconds),
holding that position (2 seconds), releasing torso into starting position (2
seconds). Make sure you always breathe regularly. Excessive training that
makes you gasp for breath is to be avoided in all instances.
The amount of training done in a particular session should be increased
gradually to avoid strain and other unpleasant physical complaints e.g.
stiffness of the muscles.
Having reached a stage where you are carrying out more than one set per
session, you can vary between the different exercises described on pages
23 – 24. Furthermore you can reinforce intensity on different parts of your
back muscles by simply adjusting the incline of the torso support. A low
positioning of the torso support especially trains the lower back muscles,
the stretch and buttock muscles. A high positioning is suitable when con-
centrating on the upper back muscles.
The incline can be adjusted to achieve the required intensity (see Abb. 2).
A high positioning of the back support provides a relatively low intensity.
A low angle means a rather high intensity, due to the higher weight on the
upper body. Beginners should therefore start with a high positioning of the
back support.
The back and especially the spine are supported by well trained stomach
muscles. Therefore your back training should be supplemented by stomach
exercises.
Therefore with the stomach trainer, article number 7822-900, Kettler of-
fers the ideal suppositions. Your Kettler dealer will provide you with further
information.
Abb. 1
Abb. 2
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