Manual Kettler Tergo - 7820-550 (page 2 of 20) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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Der instant gym-Rückentrainer „TERGO“ ist speziell für das wirbel-

säulenschonende Training der Rückenmuskulatur entwickelt worden.

Gerade in der heutigen Zeit, wo häufiges Sitzen vielfach zu muskulären

Schwächen im Rumpfmuskelbereich führt, ist ein regel mäßiges Training

der Rückenmuskulatur gesundheitlich wertvoll.

Wichtiger Hinweis

Lassen Sie vor Aufnahme des Trainings durch Ihren Hausarzt klären, ob

Sie gesundheitlich für das Training mit diesem Gerät geeignet sind. Der

ärztliche Befund sollte Grundlage für den Aufbau Ihres Trainingspro-

gramms sein. Falsches oder übermäßiges Training kann zu Gesundheits-

schäden führen.

Die folgenden Übungshinweise gelten nur für gesunde Personen.

Aufwärmen

Ideal zur Erwärmung der Muskulatur eignet sich ein moderates Cardio-

Training auf einem Heimtrainer, Laufband oder Crosstrainer sowie leichtes

Muskeltraining direkt am Gerät.

Dehnen

Übungen zur Beweglichmachung der Gelenke sollten generell als geson-

derte Trainingseinheit durchgeführt werden.

Dehnen vor einer Krafteinheit verringert die Muskelspannung und bessert

somit auch die Gelenkstabilität.

Dehnen direkt nach einer Krafttrainingseinheit kann Stoffwechselprozesse

hemmen und somit die Regenerationszeit verlängern.

Grundsätzliches zu Dehnübungen:

n Langsam in die Dehnstellung begeben

n Maximale Dehnstellung unterhalb der Schmerzgrenze einnehmen

n In der Dehnstellung 40 – 60 Sekunden verbleiben

n Während der Dehnübung nicht „wippen“ oder „federn“

Trainingshinweise/–planung:

Trainieren Sie im Anfängerbereich die Rückenübungen 1a, b, c in den er-

sten 3 Wochen 3x wöchentlich mit individuell 8 – 12 Wieder holungen. Im

Fortgeschrittenenbereich trainieren Sie die Übungen 1d, 2, 3. Zwischen

zwei Trainingseinheiten sollte ein trainingsfreier Tag geplant werden. In

den darauffolgenden Wochen können Sie den Trainingsumfang allmäh-

lich zuerst über die Wiederholungszahl auf 12 – 15 Wiederholungen

erhöhen und später auch über die Satzzahl (ein Satz beinhaltet eine

definierte Anzahl von Wiederholungen) auf 2 – 3 Sätze mit jeweils 12 –

15 Wiederholungen steigern. Pausieren Sie während des Trainings nach

jedem Satz ca. 60 – 90 Sekunden und nutzen Sie die Pausen ebenfalls

zu Lockerungsübungen.

Führen Sie alle Bewegungen gleichmäßig, nicht ruckhaft und schnell

durch. Eine Übungsausführung dauert ca. 6 Sekunden: 2 Sekunden

Oberkörper heben, 2 Sekunden halten, 2 Sekunden Oberkörper senken.

Achten Sie stets auf einen gleichmäßigen Atemrhythmus, vermeiden Sie in

jedem Fall Pressatmung.

Trainingsanleitung

The back trainer „TERGO“ has been designed espe cially to exercise the mus-

cles 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 mus-

cles.

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.

Warming up

Moderate cardiovascular training on an exercise machine or treadmill as

well as light muscle training directly on the equipment is ideally suited for

warming up the musculature.

Stretching

Exercises for joint mobility should generally be carried out as a separate

training unit.

Stretching before a strength training unit reduces muscle tension and thus

also joint stability.

Stretching immediately after a strength training unit can inhibit metabolism

and thus increase regeneration time.

Important points concerning stretch exercises:

n Assume the stretch position gradually.

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

n Hold the stretch position for 40 – 60 seconds.

n 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 exercise 1a, b, c

three times a week doing between 8 – 12 repetitions. When you are ad-

vanced you can carry out the back exercises 1d, 2, 3. Between two trai-

ning sessions 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 break) 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 torso (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.

Training Instructions

TA_TERGO_2011_Standard.indd 2 10.06.11 12:19

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Kettler Tergo - 7820-550 Manual

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