6
7
WARMING UP
&
COOLING DOWN
–
IMPORTANT
One of the most imp orta nt p a rts of your workout is to p rep a re your b od y for exerc ising with your
AQUATUBE
.
WARMING UP
Before sta rting your Aqua tub e workout it’s im p orta nt to wa rm up to p rep a re your
b od y for exerc ise. Your wa rm up only ta kes a few m om ents a nd w ill help you get even m ore from
your session a nd should inc lud e:
COOLING DOWN
STRETCHES
Sta nd c lose to a wa ll, c ha ir or other solid ob jec t.
If you feel you need to, use one ha nd to a ssist
your ba la nce.
Bend the op p osite knee a nd lift
your heel towa rd s your b uttoc ks. Rea c h b a c k
a nd g ra sp the top of your foot w ith the sa m e sid e
ha nd . Keep ing your inner thig hs c lose together,
slow ly p ull your foot towa rd s your b uttoc ks until
you feel a gentle stretc h in the front of your
thig h. You d o not ha ve to touc h your b uttoc ks
w ith your heel. Stop p ulling w hen you feel the
stretc h. Keep your kneec a p p ointing stra ig ht
d ow n a nd keep your knees c lose together.
(Do not let the lifted knee sw ing outwa rd .) Hold
the stretc h for 20 to 30 sec ond s.
Rep ea t the exerc ise for the other leg.
Sit on the floor a nd b end your leg s so tha t the
soles of your feet a re together. Pla c e your ha nd s
on your a nkles. Lea n forwa rd from the wa ist a nd
p ress d ow n lig htly on the insid e of your knees.
You should feel a stretc h in the m usc les of your
inner thig hs.
QUADRICEPS STRETCH
INNER THIGH STRETCH
Sta nd a p p roxima tely one a rm’s leng th a wa y from
a wa ll or c ha ir with your feet hip -wid th a p a rt.
Keep ing your toes p ointed forwa rd , move one leg
in c lose to the c ha ir while extend ing the other leg
b ehind you. Bend ing the leg c losest to the c ha ir
a nd keep ing the other leg stra ig ht, p la c e your
ha nd s on the c ha ir. Keep the heel of the b a c k
leg on the g round a nd move your hip s forwa rd .
Slowly lea n forwa rd from the a nkle, keep ing
your b a c k leg stra ig ht until you feel a stretc h
in your c a lf musc les. Hold for 20 to 30 sec ond s.
Rep ea t the exerc ise for the op p osite leg.
CALF AND ACHILLES STRETCH
WARMING UP
&
COOLING DOWN
–
IMPORTANT
1.
Some lig ht c a rd iova sc ula r a c tivity to wa rm
your m usc les a nd enc oura ge b lood flow
a round your b od y.
2.
Som e c a reful m ovem ents of a ll your lim b s
w hic h w ill lub ric a te ea c h joint a nd help
you a c hieve a full ra nge of m otion.
COOLING DOWN
help s rem oves the la c tic a c id b uild -up in the m usc les by oxygena ting the
m usc les a fter your exerc ise routine. La c tic a c id is w ha t m a kes you a c he a fter a workout, c ooling
d ow n should b e und erta ken soon a fter the la st set of exerc ises you intend to c om p lete.
Both wa rm ing up a nd c ooling d ow n should b e d one slow ly a nd a c c ura tely, there is no hurry to
c om p lete these exerc ises, it is m ore im p orta nt to c om p lete them . In a d d ition, it is good p ra c tise
to m ove a round a fter the c ool d ow n exerc ises to further d issip a te the la c tic a c id .
You m a y like to use the m ob ility workout on
pa ge 12
for your wa rm up or you c ould c hoose your
ow n p referred c hoic e of a c tivity suc h a s wa lking a round a nd then c a refully m oving your a rm s
a nd leg s throug h their full ra nge of m ovem ent or even b eg in w ith a short jog !
