FLOWFITNESS Como Water w, Руководство пользователя

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38 - Manual Prestige Como Water w
3. Fitness
A good training schedule starts with a good warming up and ends with a cooling down of
the muscles. This will prevent painful muscles and injury. Below you will find some suitable
exercises.
Head Roll
Tilt your head to the right. Hold this for one second, so that you feel a
little pull in the muscles on the left side of your neck. Do the same for
the other side, front and back. Repeat two or three times.
Toe Touch
Slowly bend forward with your back and arms relaxed. Bend as far as
you can and hold the position for ten seconds. Repeat this two or three
times.
Side Stretch
Extend both your arms up in the air and reach as high as you can with
your right arm. Lean a bit to the left so that the muscles in the right side
of your torso are stretched. Hold this position for one second. Relax and
make the same motion on the other side of your body. Repeat this three
or four times.
Knee bend
Set your feet shoulder-width apart and your stretched your hands out.
Lower yourself no more than 10cm by bending your knees. Come back
up again and repeat several times.
Lower back stretch
Begin on all fours. Stretch your arms out in front of you, allowing your
face to lower to a position near the floor. Gently sit back. Rest your glutes
just above your heels. Ease back and feel the gentle stretch in your lower
back.
Hamstring Stretch
Sit down on the floor with your right leg extended in front of you and
place the sole of your left foot on the inside of your right upper leg. Bend
forward in the direction of your right foot and hold this position for ten
seconds. Relax and then do the same with your other leg. Repeat two or
three times.
3.2 Warming up and cooling down