EB1 Exercise Bike
E&OE
©2018 Proflex
8
Warm-Up and Cool-Down Routine
The
warm-up
routine
is an important part of any workout. The purpose of warming up is to prepare your body
for exercise and to minimize injuries. Warm up for two to five minutes before aerobic exercising. It should
begin every session to prepare your body for more strenuous exercise by heating up and stretching your
muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles.
Always perform a
cool-down
routine after
your workout, repeat these exercises to reduce soreness in tired
muscles. The purpose of cooling down is to return the body to its resting state at the end of each exercise
session. A proper cool-down slowly lowers your heart rate and allows blood to return to the heart.
A. Head Roll
- Rotate your head to the right for one second, you should feel a stretching sensation up the
left side of your neck. Then rotate your head back for one second, stretching your chin to the ceiling and
letting your mouth open. Rotate your head to the left for one second, then drop your head to your chest
for one second.
B. Shoulder Lift
- Lift your right shoulder toward your ear for one second. Then lift your left shoulder up for
one second as you lower your right shoulder.
C. Side Stretch
- Open your arms to the side and lift them until they are over your head. Reach your right
arm as far toward the ceiling as you can for one second. Repeat this action with your left arm.
D. Quadricep 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.
E. Inner Thigh Stretch
- Sit with the soles of your feet together and your knees pointing outward. Pull your
feet as close to your groin as possible, then gently push your knees toward the floor. Hold for 15 seconds.
F. Toe Touch
- Slowly bend forward from your waist, letting your back and shoulders relax as you stretch
toward your toes. Reach as far as you can and hold for 15 seconds.
G. Hamstring Stretch
- Extend your right leg. Rest the sole of your left foot against your right inner thigh.
Stretch toward your toe as far as possible. Hold for 15 seconds. Relax and then repeat with left leg.
H. Calf/Achilles Stretch
- Lean against a wall with your right leg in front of the left and your arms forward.
Keep your left leg straight and the right foot on the floor; then bend the right leg and lean forward by
moving your hips toward the wall. Hold, then repeat on the other side for 15 seconds.
A
B
C
D
E
F
G
H
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