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OWNERS MANUAL
OWNERS MANUAL
IMPORTANT - WARMING UP AND
COOLING DOWN
IMPORTANT - WARMING UP AND
COOLING DOWN
One of the most important parts of your workout is to prepare your body for exercise on
the Vibrapower
TM
Slim 2.
WARMING UP
Warming up the muscles substantially
decreases the chances of injury and only takes
a few moments to do. It is recommended to
perform so light cardiovascular exercise to
warm your muscles and encourage blood flow.
COOLING DOWN
Cooling down removes the lactic acid build-up
in the muscles by oxygenating the muscles
after your exercise routine. Lactic acid is what
makes you ache after a workout, cooling down
should be undertaken soon after the last set of
exercises you intend to complete.
Warming up and cooling down exercises are identical and easy to remember. Both warming up
and cooling down should be done slowly and accurately, there is no hurry to complete these
exercises, it is more important to complete them. In addition, it is good practise to move around
after the cool down exercises to further dissipate the lactic acid.
In addition, if you are tiring between your sets,
you can use one or more of the following routines
to keep your body warm whilst you are recovering.
TOP TIP
Use a chair or a
wall to help keep
your balance if
you need to.
QUADRICEPS STRETCH
Stand close to a wall, chair or other solid
object. Use one hand to assist your balance.
Bend the opposite knee and lift your heel
towards your buttocks. Reach back and grasp
the top of your foot with the same side hand.
Keeping your inner thighs close together,
slowly pull your foot towards your buttocks until
you feel a gentle stretch in the front of your
thigh. You do not have to touch your buttocks
with your heel. Stop pulling when you feel the
stretch. Keep your kneecap pointing straight
down and keep your knees close together. (Do
not let the lifted knee swing outward).
Hold the stretch for 20 to 30 seconds.
Repeat the exercise for the other leg.
CALF AND ACHILLES STRETCH
Stand approximately one arm’s length away
from a wall or chair with your feet hip-width
apart. Keeping your toes pointed forward,
move one leg in close to the chair while
extending the other leg behind you. Bending
the leg closest to the chair and keeping the
other leg straight, place your hands on the
chair. Keep the heel of the back leg on the
ground and move your hips forward. Slowly
lean forward from the ankle, keeping your back
leg straight until you feel a stretch in your calf
muscles. Hold for 20 to 30 seconds. Repeat
the exercise for the opposite leg.
INNER THIGH STRETCH
Sit on the floor and bend your legs so that
the soles of your feet are together. Place your
hands on your ankles. Lean forward from the
waist and press down lightly on the inside of
your knees. You should feel a stretch in the
muscles of your inner thighs.