JTX Fitness Freedom Air Rower, Руководство пользователя

Страница: 23 / 24

- 22 -
STRETCHING
Stretching should be included in both your warm up and cool down, and should be performed
after 3-5 minutes of low intensity aerobic activity or callisthenic type exercise. Movements
should be performed slowly and smoothly, with no bouncing or jerking. Move into the stretch
until slight tension, not pain, is felt in the muscle and hold for 20-30 seconds. Breathing should
be slow, rhythmical and under control, making sure never to hold your breath.
HEAD ROLLS SHOULDER LIFTS
Rotate your head to the right for one count, feeling Lift your right shoulder up toward your
the stretch up the left side of your neck. Next rotate ear for one count. Then lift your left
your head back for one count, stretching your chin to shoulder up for one count as you lower
the ceiling and letting your mouth open. Rotate your you right shoulder.
head to the left for one count, and finally, drop your
head to your chest for one count.
SIDE STRETCHES QUADRICEPS STRETCH
Open your arms to the side and continue lifting With one hand against a wall for balance,
them until they are over your head. Reach your reach behind you and pull your right foot up.
right arm as far upward toward the ceiling as Bring your heel as close to your buttocks as
you can for one count. Feel the stretch up possible. Hold for 15 counts and repeat with
your right side. Repeat this action with your left foot up.
left arm.