Gregster GRG-TM-4216e Mode D'emploi page 32

FREQUENCY
Most experts recommend a combination of a health-conscious diet tailored to your
training goal and physical exercise three to five times a week.
A normal adult should exercise twice a week to maintain his or her current condition.
To improve his or her condition and lose weight, a normal adult should exercise at least
three times a week.
PHASES OF TRAINING
Each workout should comprise the following three parts:
• Warm up
• Training and
• Cool down.
During warm up, your body temperature and oxygen feed should be increased slowly.
This is possible by doing gymnastic exercises and/or stretches for 5 to 10 minutes.
The following contains workout instructions with useful stretches for your leg muscles.
After warm up, the actual training should begin. Training should begin at a low-intensity
level for a few minutes and then be raised to your goal intensity for a period of 15 to 30
minutes. After training, a cool down phase is imperative to support your circulation and
prevent sore or pulled muscles.
Cool down should consist of a 5 to 10 minutes period of steady and even stretching
exercises for at least 30 seconds each and/or light gymnastic exercises.
MOTIVATION
The key to a successful training program is regularity. You should arrange a fixed time
and place for each day you train, and prepare for training mentally. Always have a good
mood during training, and keep your goal in mind at all times. With consistent training,
you will notice your development day by day and see your training goal nearing bit by
bit.
STRETCHING EXERCISES
The stretches depicted on the following page are suited both for warming up and cooling
down after training. Still, please note that stretches during warm up should be held
briefly (approx. 5 to 10 seconds) before being released. This increases muscle tension
and prepares muscles for subsequent training.
During cool down, stretches should be held longer (at least 30 seconds) in order to
reduce muscle tension after the strain of exercise.
As a general rule, never take stretching to the extreme.
If you feel any discomfort, release the stretch immediately, and do this stretch with less
intensity in the future.
GRG-TM-4216e-IM-06-DE+GB+FR .indb 62-63
62
EXERCISE 1: NECK STRETCHES
Tilt your head slightly to the right and feel the tension in your neck.
Slowly, lower your head in a semicircle to your chest before bringing
it up to your left side. You will feel a pleasant tension in your neck
again.
You can alternate and repeat this exercise several times.
EXERCISE 2: STRETCHES FOR YOUR SHOULDER REGION
Alternately raise your left and right shoulders or both shoulders
simultaneously.
EXERCISE 3: SHOULDER STRETCHES
While standing, guide your right elbow to your left shoulder
and allow your right forearm to dangle behind your back.
Then push the elbow as close as possible to your right
shoulder without causing any discomfort, and hold this
position for 10-15 seconds.
Repeat this exercise with your other arm.
EXERCISE 4: ARM STRETCHES
Alternately stretch your left and right arms toward the ceiling. Feel
the tension in the left and right sides of your body.
Repeat this exercise several times.
EXERCISE 5: STRETCHES FOR YOUR TRICEPS AND OBLIQUE
MUSCLES
Bend your right arm about 90° and guide it behind your head (as
depicted). Bend your body slightly to the opposite side (i.e. bend
your body slightly to the left when stretching your right shoulder and
vice versa). Hold this position for 10-15 seconds and repeat the
exercise with your other arm.
63
21/6/2016 4:52 PM