Bedienungsanleitung Rossler 021120 Speedrower (Seite 23 von 32) (Deutsch, Englisch, Holländisch, Französisch)

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Warming-up – Cooling down

A successful exercise starts with a warm-up and is completed with a cool-down. Run through

all of the exercises two or three times a week and take a day o in between the exercise days.

After a few months you can extend the number of exercises to 5 to 6 times a week. The warm-up

will be preparing your body for the eort you are about to exert. In order to prevent muscle

problems, you need to cool down after the exercises.

Head exercises

Turn your head to the right

and feel the tension in your

neck. Turn your chin up to

the ceiling while opening

your mouth. Turn your head

to the right and nally let it

drop to your chest. Repeat

several times.

Shoulder exercises

Raise your left shoulder and

then your right shoulder

while you are dropping your

left shoulder down again at

the same time.

Streching your arms

Stretch your left arm to-

wards the ceiling. Then do

the same with your right

arm while you drop your left

arm down again at the same

time. Feel the tension in your

right and left sides. Repeat

several times.

Thigh streching exercises

Stretch your left arm to-

wards the ceiling. Then do

the same with your right

arm while you drop your left

arm down again at the same

time. Feel the tension in your

right and left sides. Repeat

several times.

Streching your legs

Place one hand against the

wall and reach back with

your other hand to lift up

your right foot. Bring your

heel as closely as possible

against your thigh.

Repeat this 15 times, then do

the same with your left foot.

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 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

15 times and do the same

with your left leg.

Calf/Achilles’ heel 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 & weight training

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 re-

duce excessive body fat. In contrast, weight trai-

ning helps you to build up and rm your muscles.

Once again: always consult with your physician be-

fore you start training.

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