3G Cardio Elite Runner, Руководство пользователя

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WARM-UP & COOL DOWN
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.
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.
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.
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 counts and repeat with left
foot up.
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 counts.
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.
Calf / Achilles Stretch
Lean against a wall with your
left leg in front of the right and
your arms forward. Keep your
right leg straight and the left
foot on the floor; then bend the
left leg and lean forward by
moving your hips toward the
wall. Hold, then repeat on the
other side for 15 seconds.
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Hamstring Stretches
Sit with your right leg straight in
front of you. Straighten your leg
out while trying to hold on to
your outstretched leg with your
hand. Starting up with your back
straight. Slowly exhale and try
to bring your chest to the knee
of your outstretched leg. Hold,
then repeat on the other side for
15 seconds.
WARM UP & COOL DOWN
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
properly cool down. We suggest the following warm up and cool down exercises: