Bowflex BXE116, Инструкция по сборке и эксплуатации

Страница: 37 / 64

Assembly / Owner’s Manual
37
Cool-Down *
:KHQ\RXDUHGRQHXVLQJ\RXU%RZÀH[
®
¿WQHVVPDFKLQHFRQVLGHUGRLQJWKHVHUHOD[LQJVWUHWFKHVZKLFKZLOOKHOS\RXUERG\UHFRYHUIURPWKHZRUN -
RXWDQGPDNH\RXPRUHÀH[LEOH
Lying Leg Raise
/LHRQWKHÀRRUIDFHXSZLWKWKHOHJVVOLJKWO\EHQW/LIWRQHOHJ
up toward the ceiling, keeping the knee straight. Place the
hands (or a strap) around the thigh and move the leg closer
WRROGWKHVWUHWFKIRUWRVHFRQGV5HSHDWWKH
VWUHWFKRQWKHRWKHUOHJ.HHSWKHKHDGRQWKHÀRRUDQGGR
not round the spine.
6LGH/\LQJ.QHH%HQG
/LHRQWKHÀRRURQRQHVLGHRIWKHERG\DQGUHVWWKHKHDGRQ
WKHORZHUDUP%HQGWKHWRSNQHHDQGKROGWKHDQNOHZLWKWKH
same-side hand, then pull the heel toward the gluteals. Hold
the stretch for 10 to 30 seconds. Lie on the other side and
UHSHDWWKHVWUHWFKZLWKWKHRWKHUOHJ5HPHPEHUWRKROGWKH
knees close together.
/\LQJ)LJXUH)RXU
/LHRQWKHÀRRUIDFHXSZLWKWKHOHJVEHQW3ODFHRQHIRRW
DFURVVWKHWKLJKRIWKHRSSRVLWHOHJLQWKH¿JXUHIRXUSRVLWLRQ
5HDFKIRUWKHOHJRQWKHÀRRUDQGSXOOLWWRZDUGWKHFKHVW
+ROGWKHVWUHWFKIRUWRVHFRQGV5HSHDWWKHVWUHWFKZLWK
WKHRWKHUOHJ.HHSWKHKHDGRQWKHÀRRU
Seated Twist
6LWRQWKHÀRRUDQGH[WHQGWKHOHJVVWUDLJKWRXWLQIURQWRIWKH
ERG\ZLWKWKHNQHHVVOLJKWO\EHQW3ODFHRQHKDQGRQWKHÀRRU
EHKLQGWKHERG\DQGWKHRWKHUKDQGDFURVVWKHWKLJK7ZLVW
the upper body as far as comfortably possible to one side.
+ROGWKHVWUHWFKIRUWRVHFRQGV5HSHDWWKHVWUHWFKRQ
the other side.
6HDWHG)LJXUH)RXU
6LWRQWKHÀRRUDQGH[WHQGRQHOHJVWUDLJKWRXWLQIURQWRIWKH
body. Place the foot of the other leg across the thigh in the
¿JXUHIRXUSRVLWLRQ0RYHWKHFKHVWWRZDUGWKHOHJVSLYRWLQJ
DROGWKHVWUHWFKIRUWRVHFRQGV5HSHDWRQ
the other leg. Use the arms to support the back.
*
6RXUFH%ODKQLN-D\ Full-Body Flexibility, 2nd Edition &KDPSDLJQ,/+XPDQ.XPDQ.LQHWLFVFRP