Crane ANS-15-038, User Manual

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Workout
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Warm-up exercises
In general, you should always warm up before performing any athletic activity.
Warming up stimulates and improves all performance-related physical and
mental faculties. Warming up properly also significantly reduces the risk of
injury. The movement from performing the following exercises will warm up
your major muscle groups.
Run easily on the spot or around the room for about 5–10 minutes. Include a few
twist and hip jumps.
Stretching exercises
The following exercises contain light, but effective movements for activating
your body, gently stimulating your circulatory system and limbering up your
joints. Perform the stretching exercises several times before each workout and
only once you have finished the warm-up exercises.
Calves:
Lean against a wall with both hands. Bend your right leg to the front while
keeping your left leg straight. Push your left heel all the way down to the floor.
Hold this position for approx. 15–20 seconds. Repeat this exercise with your left
leg.
Thighs:
Stand with your face to the wall and your right or left leg facing forward. Bend
your hips and support your entire weight on your hands. Keep your legs
straight at the same time. Hold this position for approx. 15–20 seconds. Repeat
this exercise with your legs the other way around.
Thighs:
Lean against a wall with your right hand. Hold your left foot with your left hand
and slowly pull it towards your buttocks. Pull your foot towards your buttocks
and not to the side. Hold this position for approx. 15–20 seconds. Repeat this
exercise with your right foot.
Back:
Stand straight and place your right arm behind your head. With your left hand,
hold your right elbow and gently pull the elbow while bending your torso to the
left. Do not bend your hips in the process. Hold this position for approx. 15–20
seconds. Repeat this exercise with your left arm.
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