21
WARM-UP AND STRETCHING
The exercise program consists of three parts: warm-up, aerobic exercises and cool-
down.
Warming up is a very important part of every workout. A warm-up must be performed
before each exercise on the simulator. It allows you to warm up the body, stretch the
muscles, and allows you to prepare for more intense exercises.
Repeated warm-ups (cool downs) at the end of your workout can help reduce muscle
soreness.
We recommend that you follow the illustrations to the right and the explanations
below to perform a suitable warm-up and prepare for the exercises.
Exercise for the head
First, tilt your head to the right shoulder, then to the left and make
a half turn back clockwise. Tilt your head to your left shoulder, turn
your head half-turn counterclockwise. Repeat.
Exercise for the shoulders
Raise the left shoulder, make a half-turn with the shoulder back and
repeat 5 times; Then lift your right shoulder, do a half-turn with your
shoulder back. Repeat 5 times. Do the exercise again, first for the
right shoulder, then for the left.
Stretching exercise
Stretch your arms above your head, grab your right wrist with your
left hand and pull it as far as you can. Extend your arms fully for
5 seconds. Repeat the exercise for the other hand.
Exercise
Lean against the wall with your right hand and keep your body
balanced. Lift your left leg, pulling the heel of your left foot as close
to your buttock as possible. Stay in this position for 15 seconds.
Repeat the same for the other leg.
Inner Thigh
Stretch Sit on the floor with your feet together. Supporting the feet
with both hands, pull them towards the body as close as possible.
Slowly press down on your heels and stay in this position for 15
seconds.
