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TRAINING NOTES
Training Notes:
Fundamentally each healthy person can begin
with
fitness exercises.
But consider
that
one can
not
overcome long neglect in a short
time
.
Body fitness,
outlook
, and well-being are reached
through
an
appro-
priate exercise program. Your condition improves
it
s
elf
after a relatively
short, regular exercise program and puts the heart, circulatory, and
mo-
vement in swing. Likewise
it
will improve
your
attitude
and train your
leg and arm muscularity and upper thighs. Further positive changes
take
place in the digestive system.
lt
is
important
that
exercise should
fit
your
own
body and
not
to overdo it. Consider: Sports should be fun.
ATTENTION!!
WE
UNCONDITIONALLY
RECOMMEND
TO YOU
THAT YOU
SEE
A DOCTOR BEFORE YOU BEGIN A
NEW
EXERCISE
PROGRAM.
/)\,
Exercise Clothing:
~
Head: Eventually
use
a sweat band, in
order
that
the sweat
drops will
not
hinder
you.
Upper
Body:
Use
layering
of
clothes.
1. Wear
your
functional underwear
that
wicks away
the
sweat
from
the skin.
2. Wear a T-shirt over
it
, which wicks away the sweat
from
the skin.
This can help
while
exercising in warm areas.
Legs:
Wear light, short or long exercise socks.
lt
is
important
that
these do not rub while walking and
that
the elastic band
is
not
too
tight
,
so
that
blood s
upply
to
the
leg will not be impaired. Use athletic
socks and tennis socks
that
are not
too
thick, since these will promote
rubbing and blisterformation. Your socks should
not
have elastic bands
that
are
too
thick, or you r feet will
not
have a sufficient blood supply.
IMPORTANT!
-+
Regular and
long-term
exercise.
-+
Wear shoes
with
non-skid
rubber
soles. Never exercise
barefoot
(Danger
of
injury)!
-+
Secure
the
loops
to
the pedals,
so
that
your
feet can precisely push
inandout.
-+
Please
do
not
forget
to
put
yourself in
the
correct sitting position,
see
Chapter "Using the correct sitting positions", page
14.
-+
Do
not
eat one
hour
before or after exercise. Drink sufficiently!
-+
Do
not
exercise
when
you
are tired and exhausted.
Exercise Planning:
Decide on
your
body
's actual performance
capacity-
check this
previously
with
the
doctor
. Basically
the
exercise should take place in
three
different
exercise phases:
WARM
UP-
EXERCISE - STRETCHING
Warm-up:
Prepare the muscles and organisms
for
a load. This reduces the
eventual danger
of
injury. Start the training
with
a little step resistance.
Following exercises will have more flexible resistance.
24
WOODEN
WALL
BAR
Flexibility exercises:
1.
Stretch the breast muscle.
Lay
elbows and underarms against the wall. Over and
underarms
forma
right angle. Rotate the arm lightly away
from the upper body. The stretch will be feit in the breast
area
.
Stressed
muscles:
Breast
muscle, Deltoid muscle.
2. 1.Stretch the neck muscle:
While
standing pull the head sideways in the direction
of
the shoulder. Pull the opposite shoulder in the direction
ofthe
floor. The stretch will be
feit
in the area
ofthe
side
ofthe
neck. Stressed muscles: Descending trapezium.
3. Stretch the lower back:
In
quadruped stance make the back round and pull in the direction
of
the floor.
Do
not
lower the buttocks. The stretch
can
be feit in the back
area
.
Stressed
muscle
s:
entire
back, especially among the lower
area
s.
4. 1.Stretch the hip:
In
a knee stand
with
one leg before you (pelvis). Pull the hip forward
in the direction
of
the
floor
,
so
that
the toe should still be seen. The
stretch can be
feit
in the fibula
area
ofthe
back leg. Stressed muscles:
Hip muscles,
upper
thigh
muscles
S. Stretch the calf muscle:
Stand in walking position, the forward leg bent, the
back
leg stretched, both heels remaining on the floor.
The stretch
can
be feit in the calf
area
ofthe
back leg.
Stressed
muscles:
twin
calf muscles, soleus muscle.
6. Stretch the back
upper
thigh
muscles:
Lying on
your
back grasp a
thigh
on the back and
pull
it
to
the
upper
body
. Pull the toe in the direc-
tion
of
the tibia. Stretch
out
the other leg on the
floor
. The stretch
can
be
feit
in the
area
of
the back
ofthe
calfthat
is stretched in the air.
Stressed
muscles: back
thigh
muscle, buttocks,
twin
calf muscles.
