Warm-Up Exercises; Workout - DS Produkte ZJ1002 Mode D'emploi

4. Have water or another beverage nearby to satisfy your need for liquids during the

workout.

5. Perform a warm-up before beginning with the workout itself. We have compiled a list
of warm-up exercises below.

Warm-up exercises

You should generally perform warm-up exercises before any athletic activity. Warm-up
exercises stimulate and improve all physical and psychological performance aspects.
The risk of injury is also reduced. The following exercises will warm up large muscle
groups through movement.
• Jogging: Run on the spot or through the room in a relaxed manner for a few minutes.
Include a few jumps in between.
• Knee-bends: Stand with your legs shoulder-width apart, your upper body straight
and bend and straighten your knees 5 – 10 x.
• Upper body twist: Stand with your legs shoulder-width apart, lift your elbows to
shoulder height along your sides and bend them so that your hands are in front of
your chest. Twist your upper body 10x as far to the right and left as possible.
• Side bends: Stand with your legs shoulder-width apart and your upper body straight.
Then slowly bend your upper body to the right and to the left. At the same time,
stretch your arm on the opposite side over your head. Perform about 10 repetitions.
• Arm circles: Stand with your legs shoulder-width apart and your upper body straight,
extend your right arm and make circles to the front. After you have performed 5 – 10
circles, switch the direction. Then repeat with the left arm. Perform 5 – 10 circles per
arm and direction.
Workout
ATTENTION!
❐ Before each use, check to make sure that all connections on the device are secure!
❐ Check the device for wear prior to each use.
❐ Immediately stop your workout if you feel weak or dizzy. In the event of nausea, pain
in the chest or limbs, heart palpation or other symptoms, please immediately contact
a physician.
❐ Take adequate breaks between workouts.
❐ Always remember that the body needs plenty of liquids when performing physical
activity. You should defi nitely satisfy the body's need for liquids.
❐ Make sure that the training area is well ventilated during your workout.
❐ After your workout, always perform stretching exercises (see chapter "After your
workout") in order to slowly bring your cardiovascular system back down to a normal
level.
This chapter describes the basic exercises you can perform with the device.
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