Kettler 07820-400 manual GB Training Instructions, GB Stretching exercises

GB Training Instructions

The back trainer „VITAL“ has been designed especially to exerci- se the muscles of the back without putting too much strain on the spine. Nowadays, where sedentary occupations are widespread, regular exercise of the back muscles is especially important to avoid weakening of the lower torso muscles.

Important Indications

Before beginning your training program, consult your doctor to ensure that you are fit enough to use the unit. Base your program on the result of his medical examination. Incorrect or excessive training may have an adverse affect on your health.

The following training instructions are only suitable for healthy people.

Warm up/Stretching

Begin each training session with light gymnastic exercises.

Stretch exercises 1 – 5 should be carried out before and after exercising. Stretch exercises are an essential part of the warm-up phase of fitness training. They release tension in the muscles and improve the circulation. We would like to suggest some stretch exercises that should be carried out before and after exercising. They are each intended to target a certain group of muscles and can be used during your back muscle training.

Important points concerning stretch exercises:

■Assume the stretch position gradually.

■The maximum stretch position should be well below the pain level.

■Hold the stretch position for 10 – 20 seconds.

■Do not „rock“ or „balance“ the body during the stretch phase.

Training instructions/planning

For the first three weeks as a beginner, carry out the back exerci- se 1a, b, c (page 24) three times a week doing between 8 – 12 repetitions. When you are advanced you can carry out the back exercises 1d, 2, 3 (pages 24 – 25). Between two training sessi- ons there should be one resting day. After the first three weeks you can intensify the training gently. First by increasing the number of repetitions to 12 – 15 and later by increasing the number of sets (a set is a defined number of repetitions carried out without a bre- ak) to 2 – 3 with 12 –15 repetitions each. After each set make sure you rest for about 60 – 90 seconds and use these breaks for relaxing and/or stretching.

All movements should be carried out evenly, not rapidly or jerky. One repetition should take approximately 6 seconds: raising tor- so (2 seconds), holding that position (2 seconds), releasing torso into starting position (2 seconds). Make sure you always breathe regularly. Excessive training that makes you gasp for breath is to be avoided in all instances.

The amount of training done in a particular session should be in- creased gradually to avoid strain and other unpleasant physical complaints e.g. stiffness of the muscles.

GB Stretching exercises

1. Stretch exercise for the back muscles

In a tucked position, pull the knees upwards and move the head to- wards the knees. The hands grasp the lower legs.

Benefits: Back and buttock muscles

2. Stretch exercise for the back of your thighs

Stand in front of a stool. Place one heel on the stool, holding the leg slightly bent and pull the toes to- wards you. Now move your upper body slighty forward while keeping the back straight. Then change the leg.

Benefits: back of your thighs

3. Stretch exercise for the hips

Place one foot flat on a stool in front of you using a wide stance. Both feet pointing forward. For additio- nal support the hands might rest on the bent knee. Now move the bent knee and the hips slowly forward. Then change the leg.

Benefits: hips

4. Stretch exercise for the shoulder muscles

In a standing or upright seated po- sition, pull the right arm towards the floor. Tilt the head to the left hand side. The head is not turned, the eyes look straight ahead, so that the left ear moves towards the shoulder.

Benefits: Shoulder and neck muscles

5. Stretch exercise for the chest muscles

Stand with the wall on right hand side. Lean against the wall with your right hand and the arm slightly bent at the elbow. The fingertips point backwards. Then turn the upper body slowly towards the left. Then repeat the exercise with the other arm.

Benefits: chest muscles

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