DHS Fitness DHS8742, Руководство пользователя

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WARM UP AND COOL DOWN ROUTINE
A good exercise program consists of a warm-up, aerobic exercise, and a cool down. Do the entire
program at least two to 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.
AEROBIC EXERCISE is any sustained activity that sends oxygen to your muscles via your heart and
lungs. Aerobic exercise improves the fitness of your lungs and heart. Aerobic fitness is
promoted by any activity that uses your large muscles eg: legs, arms and buttocks. Your heart
beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise
routine.
The WARM-UP is an important part of any workout. 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.
COOL DOWN at the end of your workout, repeat these exercises to reduce soreness in tired
muscles.
WARM UP EXERCISES
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 towards the floor. Hold for 15 counts.
Hamstring Stretch
Sit with your right leg extended. Rest the sole of your left foot
against your right inner thigh. Stretch toward your toe as far as
possible. Hold for 15 counts. Relax and then repeat with left leg
extended.
Head Roll
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.