Muscle Toning; The Cool Down Phase - Ff Europe Rktn02 Original Aufbauanleitung

EN
EXERCISE INSTRUCTIONS
The Warm Up Phase
This stage increases the blood criculation and gets the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as
shown above. Each stretch should be held for approximately 30 seconds, do not force or jerk
your muscles into a stretch - if it hurts, STOP.

Muscle Toning

The roman chair is designed to help you excercise and strengthen your back and gluteal muscles.
Always perform the action in a smooth and controlled manner. Stand in front of the foam tube
(6). Put your hip onto the Cushion (9) and hook your legs securely into the foam tube (6). Put the
arms to the sides of your body and bend forward while keeping your back straight.
Now train your lower back muscles by lifting your back while keeping it straight and then ben-
ding forwards again. Repeat this movement. Start training with a few repetitions and than incre-
ase the number of repetitions over the training sessions. Make sure your back is straight. Also do
not overstretch your muscles by bending to far upwards into a hollow-back.
You can increase the effect of the training by the following arm positions: Position 1: Cross your
arms in front of your chest. Position 2: Cross your arms behind your back. Position 3: Stretch out
your arms beside your head. Position 4: Hold a weight in front of your chest with crossed arms.
Cou can train your gluteal muschles if you adjust the roman chair, so that your hip protrudes the
cusion.

The Cool Down Phase

This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the
warm up exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching
exercises should now be repeated, again remembering not to force or jerk your muscles into the
stretch. As you get fitter you may need to train longer and harder. It is advisable to train at least
three times a week, and if possible space your workouts evenly throughout the week.
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