Operation Manual

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Touching your toes
Slowly bend forward and try to reach your feet with your hands. Stretch down as far as
possible and repeat this 15 times.
Hamstring exercises
Sit on the fl oor and stretch your right leg. Bend your left leg and place your foot against
your right upper leg. Reach for your right foot with your right arm. Repeat this 15 times
and do the same exercise with your left leg.
Calf/achilles exercises
Place both hands against a wall and lean the weight of your whole body on your hands.
Move your legs to the rear, alternating one with the other. The leg in the rear position will
be stretched. Repeat this for each leg 15 times.
Aerobic exercises & Weights
Aerobic exercises
Aerobic exercises promote a good oxygen supply to your muscles via your heart and lungs, the most important
muscles in your body. It is an essential part of all exercises and needs to be considered when engaging in any sports
activity.
Weight training
Aerobic exercises are useful in assisting you to reduce excessive body fat. In contrast, weight training helps you to
build up and fi rm your muscles.
But one last warning: always consult with your physician before you start your training