Bedienungsanleitung Delta Sport - Lidl MT-4870 - IAN 312090 (Seite 9 von 38) (Deutsch, Englisch, Holländisch, Dänisch, Französisch)

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2. First circle the lifted foot in one direction and

then change direction after several seconds.

3. Then change legs and repeat the exercise.

4. Lift your legs in turn and take several steps in

place. Make sure that you lift your legs only

as far as you are able to maintain good

balance.

Use

Place the training article in front of you.

Start with easy training and low resistance.

Release the resistance screw to achieve this.

The tighter you turn the resistance screw, the

more difficult it is to turn the pedals.

Begin your training in the warm-up phase with

slow movements and low resistance.

Increase the speed and the resistance after 5-10

minutes. Reduce the speed and the resistance

again at the end of your training session.

Carry out some stretching exercises for the corre-

sponding muscles after your training session.

Leg training (ﬁgure H)

For this exercise the chair must be placed in front

of the article so that your knees always remain

slightly bent in the extended phase.

Ensure that you sit on the chair without support

and do not lean back.

1. Place the article on a level, stable and non-slip

area of ﬂoor, and sit upright and with a

straight back on a chair in a relaxed position

in front of the article.

Note: ensure that the chair is stable and com-

fortable.

2. Place your feet on the pedals so that pressure

is placed on the centre of the soles.

3. Tip your pelvis forwards and tense your

abdominal muscles. Keep your abdominal

muscles tensed throughout the exercise.

4. Keep your upper body upright and pull your

shoulder blades to your spine. Your head

should form the extension of your spine.

5. ‘Cycle’ with your feet and avoid evasive move-

ments inwards and outwards.

• Wear comfortable sports clothing and trainers.

• Determine the frequency and intensity of the

exercises yourself. Start slowly 2 to 3 times a

week for 10 minutes at a time, and increase

the frequency and the exercise intensity gra-

dually. The more frequently and regularly you

carry out the exercises, the fitter and better

you will feel.

Caution! Avoid training too

intensely!

• When you ﬁrst begin training, 2-3 minutes are

suﬃcient per exercise. If you train every day

the duration can be increased to 5-10 minutes

after approximately one week. The maximum

training time should, however, not exceed1 hour.

• Take suﬃcient breaks between exercises and

drink suﬃcient ﬂuids.

Caution!

Cease exercising immediately if you ex-

perience discomfort or feel unwell and

consult your doctor.

Warming up

Take sufficient time before each training session

to warm up. The following includes descriptions

of some simple exercises for this purpose. Repeat

these exercises 2 to 3 times each.

Warming up neck muscles

1. Turn your head slowly to the left and to the right.

2. Repeat this movement 4-5 times.

3. Circle your head slowly, first in one direction

and then in the other.

Warming up arms and shoulders

1. Circle both your shoulders forwards at the

same time.

2. Change direction after one minute.

3. Then pull your shoulders up to your ears and

let your shoulders fall again.

4. Circle your right and left arms alternately

forwards and then after one minute backwards.

Important: Don’t forget to continue

breathing steadily throughout.

Warming up leg muscles

1. Stand on one leg and lift the other leg with

your knee bent until it is approximately 20cm

from the floor.

GB/IE/NI

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