GOVITAL ROW210, Owner'S Manual

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Warm-up and cool-down stretches
TOE TOUCH
Slowly bend forward from your waist, letting your back and shoulders
relax as you stretch your arms toward your toes. Reach down with your
fingers as far as you can and hold for 15 counts.
SHOULDER LIFT
Lift your right shoulder up toward your ear for one count. Then lift your
left shoulder up for one count as you lower your right shoulder. Repeat
15 times.
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A successful exercise program includes aerobic warm-up and cool-down
exercises. Warming-up is an important part of your workout and should
be done at the start of every training session. By raising your body
temperature and stretching your muscles, increasing your circulation and pulse rate and delivering more oxygen to your muscles, it prepares
your body for more strenuous exercise. At the end of your workout,
repeat these exercises to reduce sore muscle problems. We suggest the
following warm-up and cool-down exercises:
1
HEAD ROLL
Rotate your head to the right for one count, feeling the stretch up the left
side of your neck. Next, rotate your head backward for one count,
stretching your chin to the ceiling and letting your mouth open. Rotate
your head to the left for one count, and finally, drop your head to your
chest for one count. Repeat 15 times.
HAMSTRING STRETCH
Sit with your right leg extended in front of you. Rest the sole of your left
foot against your right inner thigh. Stretch your arm toward your toe as
far as possible. Hold for 15 counts. Relax and then repeat with left leg
extended.
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3
SIDE STRETCH
Open your arms to the side lifting them up until they are over your head. Reach
your right arm as far upward toward the ceiling as you can for one count. Feel
the stretch up your right side. Repeat this action with your left arm.
CALF-ACHILLES STRETCH
Lean with your hands held forward against a wall and with your left leg
in front of the right. Keep your right leg straight and the left foot on the
floor; then bend the left leg and lean forward by moving your hips
toward the wall. Hold for 15 counts. Repeat for the other side.
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