14
Answer: In case of any problems, feel free to contact us (see chapter
“Terms and conditions of
warranty, warranty claims
”).
WARM UP/COOL DOWN EXERCISES
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the
entire program at least two and preferably three times a week, resting for a day between workouts.
After several months, you can increase your workouts to four or five times per week.
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, increasing your
circulation and pulse rate, and delivering more oxygen to 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:
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 towards the floor. Hold for 15 counts.
Hamstring Stretch
Sit with your right leg extended. Rest the sole of your left foot against
your right inner thigh. Stretch toward your toe as far as possible. Hold
for 15 counts. Relax and then repeat with left leg extended.
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 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.
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.
