22
Training Instructions
GB
The stomach trainer has been especially designed for exercising the sto-
mach muscles without putting too much strain on the back.
Nowadays, where sedentary occupations are widespread, regular exer-
cise of the stomach muscles is especially important to avoid weakening of
the lower torso muscles.
The use of the hip muscles is reduced to a minimum by adjusting the sto-
mach trainer into its different positions. Due to this, the movement is car-
ried out correctly and the exercise becomes more effective.
By varying the exercises and simply adjusting the pads, the stomach trai-
ner enables you to train some more muscle groups that stabilize your de-
portment.
Additionally, the stomach trainer as a multifunctional training unit offers a
powerful fitness training with dumbells in many different variations.
Please pay particular attention to the following advice to ensure a healthy
fitness training:
1. Newcomers should avoid using excessively heavy weights.
2. During start-up sessions, only use such weight as can be managed 15ti-
mes without gasping for breath.
3. Make sure you always breathe regularly: exhale when pushing the
load (concentric phase); inhale when releasing it (eccentric phase). Al-
ways avoid gasping for breath.
4. All movements should be carried out evenly, not rapidly or jerky.
5. To avoid too much pressure on the joints, never press to the limit of mo-
vement i.e. do not stretch or bend the joints fully.
6. Make sure you always keep your back straight during all movements
and do not bend your back to far backwards or forwards.
7. Always remember that your tendons and joints do not develop as quick-
ly as your strength and muscle power. For this reason, increase the load
only slowly in the course of your exercise program.
Important Indication
Before beginning your training, consult your doctor to ensure that your are
fit enough to use the stomach trainer. Base your program on the result of
his medical examination. Incorrect or excessive training may have an ad-
verse affect on our health.
The following instructions are only suitable for healthy people.
Warm up / Stretching
Begin each training session with light gymnastic exercises. Carry out
stretch exercises 1 – 5 before and after exercising. Stretch exercises are
an essential part of the warm-up phase of muscle training. They release
tensions in the muscles and improve the circulation. We would like to sug-
gest some stretch exercises that should be carried out before and after
exercising. They are each intended to affect a certain group of muscles,
and can be used during your muscle training.
Fundamental points concerning stretch exercises
■ Assume the stretch positioning 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 exercises without
weights three times a week doing between 8 – 12 repetitions. There
should be one resting day between two training sessions. 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.
For the training with dumbells the endurance power training is suitable.
This involves light weights (approx. 40 – 50% of the user‘s indivdual ma-
ximum power) being repeated 15 –20 times.
In body building (muscle formation), the exercises are carried out with
heavy weights (approx. 60 – 80% of the user‘s maximum power) repea-
ted 8 - 10 times. Such strenuous exercises are not to be recommended to
beginners.
Make sure you have a rest after every set of exercising movements for ab-
out 60 – 90 seconds and use this time to carry out stretching and relaxing
movements, too.
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
24 - 25.
Abb. 1
The training intensity can be varied by adjusting the incline. If the pad is
adjusted in a way that your head is in a higher position than your torso,
you can exercise with a relatively low intensity.
A horizontal position provides more intensity. A large incline enables a
training with a high intensity, due to the increased weight power on the
upper body. Beginners are recommended to begin with a low angle.
Abb. 2
In addition to this, the leg pad can be changed over to a biceps-curl or to
a back rest by adjusting the incline. Due to this, training with dumbells in
many different variations is possible.
*Here maximum force is to be understood as the maximum personal power which can be
mustered to manage a heavy weight once.
