Basic rules
Before the first training session
- Exclusion of contraindications
- Instruction by a trained supervisor.
- Beginners start with narrow foot positions, e.g. 1 to 1.5
- The head should not vibrate! Workaround: Choose a narrower foot position or bend the knee!
- No extended knees with foot positions above position 2.5
- Always adopt a foot position symmetrical to position 0
- The frequency is chosen according to the training objective of the individual exercise
- Perform all exercises slowly and consciously
Basic Exercises
Exercises for beginners to familiarise with Galileo Training.
All the following exercises are performed at a frequency of 16 to 18 Hz and a foot position between 1 and 2.
B1 Squat
Upright upper body.
Arms are hanging relaxed.
Squat -
Heels stay down!
Duration: 4 seconds downwards -
4 seconds upwards.
Note: Pay attention to the leg axis!
B2 Trunk bends and stretches
Bending: Arms hang relaxed.
Push shoulders forward, slowly curl up.
Duration: Remain in end position for 10 seconds, then slowly return.
Stretch: Brace arms for support
Slowly stretch the upper body backwards.
Duration: Remain in end position for 10 seconds, then slowly return.
B3 Side tilt
Stretch outer arm upwards.
Slowly tilt to the side.
Take your arm and head with you and look straight ahead.
Duration: Stay and stretch for 4 seconds. Slowly return to the starting position.
Change sides, repeat exercise.
B4 Rotation
The pelvis always remains facing forward.
Rotate shoulders and head to the maximum.
Duration: Remain in end position for 4 seconds
Approx. 8 seconds from side to side.
B5 Pelvic raising and tilting
Hands grasp the pelvis for guidance.
Keep the upper body upright.
Knees only slightly bent.
Slowly tilt the pelvis back and forth.
Pubic bone towards the navel and back.
Duration: Remain in end position for 10 seconds
B6 Round and hollow back
Place arms relaxed, assume hunched back position.
Duration: Hold for 10 seconds.
Slowly back.
Assume the hollow back position, curl the head.
Duration: Hold for 10 seconds.
Slowly back.
Galileo® Exercise Videos
After the training
Our advice for an effective regeneration phase
An effective cool-down after training not only reduces negative effects of exhaustion, such as muscle soreness, but can also improve the training effects themselves. Because of such a wide range of applications, this can be achieved with Galileo.
The aim is to loosen and stretch the previously exerted muscles. Optimal for this are suitable exercises at 15-18 Hz. Alternatively, you can also use passive relaxation exercises at 7-10 Hz on Galileo.
By the way, you can find suitable exercises in the Galileo Training App in the Cool-Down and Stretch or Relax sections.
You would like to know more about the background of Galileo® Training ?
Choose one of the following topics:
Galileo® active principle side alternation
Frequency ranges and their effect
Galileo® Training Fact sheets
Research results on the application of
Galileo® Training. Get fit - stay fit.
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Benefit from the knowledge gained from over 25 years of experience and from over 500 scientific publications on Galileo worldwide.
