Body Charger GB7009EMS, Инструкция по эксплуатации, Страница: 40 / 43

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FITNESS TIPS
Warning cool down
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down.
Do the entire program at least two or 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.
At the end of your workout, repeat these exercises to reduce sore muscles 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 let 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 heels as close to your buttocks as possible.
Hold for 15 counts and repeat with left foot up.