Operation Manual

IMPORTANT ADVICE FOR TRAINING
 Before you start the training, consult your doctor. Ask what kind of training is suitable for you.
Wrong or excessive training can cause health defects.
 Avoid over exercising. Do not train if you are tired or feeling faint. If you are not used to physical
activity, start the training slowly at the beginning.
 Stop exercising immediately if you feel pain or any other troubles.
 Pay attention to your breathing during training.
 To avoid injuries, begin the training with an extensive warm up and finish it with a cool-down
phase. Use the exercises described in this manual.
 Make sure you drink enough liquids during training. Keep in mind that the recommended
amount of 2 litres might increase during physical workout.
 Use the product only with sport clothes and suitable shoes, which are equipped with non-slip
soles. Avoid wide clothes, because they can get caught in moving parts of the product.
WARM-UP/STRETCHING/COOL-DOWN
A successful exercise session begins with warming up exercises and ends with exercises for cooling
down and relaxing. These warming up exercises prepare your body for the subsequent demands
made upon it. The cooling down/relaxation period after the exercise session ensures that you do not
experience any muscular problems. Please pay attention to the following points:
 Carefully warm up every muscle group you will be using in the exercise session for about 5 to 10
minutes. The stretching exercises are carried out correctly if you feel a comfortable tension in the
corresponding muscle.
 Speed does not play a role during the stretching exercises. Fast and jerky movements must be
avoided.
Neck exercises (1)
Tilt your head to the right and feel the tension in your neck. Slowly drop your head down to your
chest in a semi-circle and then turn your head to the left. You will feel a comfortable tension in your
neck again. You can repeat this exercise alternately several times.
Exercises for the shoulder area (2)
Lift the left and right shoulders alternately, or lift both shoulders simultaneously
Arm stretching exercises (3)
Stretch the left and right arms alternately towards the ceiling. Feel the tension in the left and right
sides of your body. Repeat this exercise several times.