Maxxus Multipresse 8.1 Bedienungs- Und Montageanleitung Seite 48

Preparation Before Training
Before you start training make sure that not only your training device is in perfect condition, your body must also
Trainingsvorbereitungen
be prepared for training. Therefore, if you have not done any endurance training for some time, you should con-
you valuable advice and information. This applies to people who are over 35, have problems with overweight,
heart or circulatory system problems.
Training Plan
tem aufweisen.
Trainingsplanung
during training as this diverts your attention both visually and acoustically. Make sure that you reward yourself
and set realistic targets such as to losing 1 or 2kgs in four weeks or to increase your training time by 10 minutes
within two weeks for example. If you reach your targets, then reward yourself with a favourite meal which you
have not allowed yourself till then.
Warm-Up Before Training
Warm-up on your training device for 3-5 minutes at minimum resistance. This will best prepare your body for the
up-coming exertion in training.
Cool-Down After Training
you should continue for 3-5 minutes at minimum resistance to cool down. After training you should stretch your
Cool-Down nach dem Training
muscles thoroughly.
Training Recommendations
Trainingsempfehlungen
Front Thigh Muscles
Vordere Oberschenkelmuskulatur
Support yourself with your right hand against the wall or on your training device. Bend
your knee and raise your left foot backwards so you can hold it with your left hand. Your
a light pulling in your thigh muscles. Hold this position for 10 to 15 seconds. Let your foot
leichten Zug im Muskel spüren. Halten Sie diese Position für 10 bis 15 Sekunden. Lassen Sie dann
dem rechten Bein.
Inner Thigh Muscles
Innere Oberschenkelmuskulatur
slightly. Grasp the upper sides of your feet and place your elbows on your thighs. Press
Ellenbogen auf Ihren Oberschenkeln ab. Drücken Sie nun mit den Armen Ihre Oberschenkel so weit
thigh muscles. Hold this position for 10 to 15 seconds. Make sure to keep your upper
body straight throughout the exercise. Release the pressure from your thighs and slowly
stretch out your legs to the front. Stand up slowly steadily.
aus und stehen Sie anschließend langsam und gleichmäßig auf.
Legs, Calves and Buttocks
Setzen Sie sich auf den Boden. Strecken Sie das rechte Bein aus und winkeln Sie das linke Bein
foot on your right thigh. Bend your top body over so you can stretch out your right hand
to touch your right toes. Hold this position for 10 to 15 seconds. Let go of your toes and
sit slowly and steadily up straight again. Repeat this exercise with your left leg.
Leg and Lower Back Muscles
grasp the tips of your toes with both hands. Hold this position for 10 to 15 seconds. Let
Ihren Oberkörper langsam und gleichmäßig wieder auf.
go of your toes and slowly and steadily sit back up straight again.
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