GREEN SERIES FITNESS CIR-TM8000E-G, Owner'S Manual

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www.GreenSeriesFitness.com ©April 2017 Call Toll free at 800-269-7130
CIR-TM8000E-G Revision 1.3
19
John C. Jensen
WARM UP & COOL DOWN
A successful exercise program consists of a warm up, aerobic exercise and a cool down. Warming up is an important part
of your workout, and should begin every session. It prepares your body for more strenuous exercise by heating up and
stretching out your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We
suggest the following warm-up and cool-down exercises:
HEAD ROLLS
Rotate your head to the right for one count, feeling the stretch up the left side of your neck. Next rotate
your head back 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 this action for several times.
SHOULDER LIFTS
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 this action
for several times.
SIDE STRETCHES
Open your arms to the side and
continue lifting them 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.
INNER THIGH STRETCH
Sit with the soles of your feet
together with your knees pointing
outward. Pull your feet as close
into your groin as possible. Gently
push your knees toward the floor.
Hold for 15 seconds.
Repeat this action 3-5 times.
HAMSTRING STRETCHES
Keep your right leg straight and the left foot on the floor; try to stretch your right hand toward the toe,
hold this posture for 15 seconds. Relax, and then repeat the action for left leg.
QUADRICEPS STRETCH
With one hand against a wall for
balance, reach behind you and pull
your right foot up. Bring your heel as
close to your buttocks as possible.
Hold for 15 seconds and repeat with
left foot up.
CALF/ACHILLES STRETCH
Step your right foot in front of your
body. Lean against a wall with your
arms and stretch your left foot
backward your body. Bend
forwards your right foot, and slightly
push your buttock toward to the
wall for 15 seconds.
Repeat the action with front left foot
and rear right foot for another 15
seconds.
TOE TOUCHES
Slowly bend forward from
your waist, letting your back
and shoulder relax as you
stretch toward your toes.
Reach down as far as you
can and hold for 15 seconds.