Horizon Fitness UPRIGHT BIKE, Руководство пользователя

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STRETCH FIRST
efore using our ori on itness product it is best to ta e a fe minutes doing a fe
gentle stretching e ercises. Stretching prior to e ercise ill improve fle ibilit and reduce
chances of e ercise related in ur . ase into each of these stretches ith a slo gentle
motion. o not stretch to the point of pain. a e sure not to bounce hile doing these
stretches.
WALL PUSH
Stand near a all ith the toes of one foot about from the all and the other foot
about behind the other foot. ean for ard pushing against the all ith our
palms. eep our heels flat and hold this position for a count of seconds.
a e sure that ou do not bounce hile stretching. Alternate positions of our feet and
repeat for a total of repetitions.
STANDING QUADRICEPS STRETCH
Using a all to provide balance grasp our left an le ith our left hand and hold our
foot against the bac of our thigh for a count of seconds. Repeat ith our right
an le and hand and continue alternating for a total of repetitions.
SEATED TOE TOUCH
Sit on the floor ith our legs together and straight out in front of ou. o not loc our
nees. tend our fingers to ards our toes and hold for a count of seconds.
a e sure that ou do not bounce hile stretching. Sit upright again. Repeat for a total
of repetitions.
D E V E L O P I N G A F I T N E S S P R O G R A M
WARM UP
The first to minutes of a or out should be devoted to arming up. The arm up
ill limber our muscles and prepare them for more strenuous e ercise. a e sure that
ou arm up on our ori on itness upright bi e at a slo pace.
COOL DOWN
Never stop e ercising suddenl A cool do n period allo s our heart to read ust to the
decreased demand. a e sure that our cool do n period consists of a ver slo pace
to allo our heart rate to lo er. After the cool do n repeat the stretching e ercises to
loosen and rela our muscles.
THE IMPORTANCE OF WARM UP AND COOL DOWN