Insportline EM-3231, Руководство пользователя

Страница: 47 / 55

Bent Torso Pulls
While sitting on the floor, have legs apart one leg straight and one knee bent. Pull the chest down to
touch the thigh on the leg that is bent and twist at the waist. Hold this position at least 10 seconds.
Repeat 10 times on each side.
Floor Stretch
While sitting on the floor, open the legs as wide as possible. Stretch the upper body toward the knee
on the right leg by using your arms to pull your chest to your thighs. Hold this stretch 10 to 30 seconds.
DO NOT BOUNCE! Do this stretch 10 times. Repeat the stretch with the left leg
h
Bent Over Leg Stretch
Stand with feet shoulder-width apart and lean forward as illustrated. Using the arms, gently pull the
upper body towards the right leg. Let the head hand down. DO NOT BOUNCE! Hold the position a
minimum of 10 seconds. Repeat pulling the upper body to the left leg. Do this stretch several times
slowly.
R emember always to check with your physician before starting any exercise program.
Cool-Down The purpose of cooling down is to return the body to its normal, or near normal, resting
state at the end of each exercise session. A proper cool-down lowers your heart rate and allows blood
to return to the heart. Your cool-down should include the stretches listed above and should be
completed after each strength-training session.