13
EXERCISE INSTRUCTIONS
Each workout should consist of following three phases: warm-up phase, aerobic phase, cool-down
phase. Do your workout optimally two or three times a week and have one-day rest between trainings.
After several months, you will be able to exercise four or five times a week.
WARM-UP PHASE
It is very important to do this phase to prepare your body for strenuous exercising. Your muscles
should warm up and get more flexible. Also, your heart rate and breathing frequency should be
increased and your blood circulation should be speeded up.
Head rolls
Rotate your head to the right until you feel tension on left neck side.
Then pull your head back while stretching your chin to ceiling with open
mouth. Rotate your head to the left and drop your head to your chest.
Shoulder lifts
Left your right shoulder toward your ear. Thereafter lift your left shoulder
while simultaneously pulling down the right shoulder.
Side stretches
Open your arms to the side and lift them until they are over your head.
Stretch your right arm against ceiling as high as possible. Repeat all with
your left hand.
Quadriceps stretch
Lean with one hand against a wall to keep balance. Put your hand
backwards and catch and pull your right foot up. Bring your heel close to
your buttock. Hold for 15 seconds and repeat with your left foot.
Inner thigh stretching
Sit with feet pointed together and knees oriented outwards. Pull your feet
closely to your groin and push your knees slightly to floor. Hold for 15
seconds.
Toe touches
Slowly bend forward in hips and let your back and shoulders relaxing.
Stretch hands toward your toes. Hold for 15 seconds.
Hamstring stretches
Extend your right leg. Rest the sole of your left foot against your inner
thigh. Stretch toward your toe as far as possible. Hold for 15 seconds,
relax and repeat with other leg.
Calves and Achilles tendon
Lean against a wall with your left leg in front of the right and have your
arms stretched forwards. Keep your right leg straight and let your left foot
staying on the floor. Bend your left leg and lean forward by moving your
hips toward the wall. Hold, relax and repeat for each leg for approx. 15
seconds.
