ninja play Xtreme 9.8, Руководство пользователя

Страница: 33 / 34

30 Ninja Play Xtreme 9.8 Gravity Gym
Warm Up and Cool Down :
A successful exercise routine consists of a warm-up, aerobic exercise, and a cool-down. Do the entire routine at least two and
preferably three times a week, resting for a day between workouts. After several months, you can increase your workout routines
to four or five times per week.
Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous
exercise by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to
your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the warm-up and
cool-down exercises on the following:
Toe Touch:
Slowly bend forward from
your waist, letting your back
and shoulders relax as you
stretch toward your toes.
Reach down as far as you
can and hold for 15 counts.
Shoulder Lift:
Lift your right shoulder up
toward your ear for one
count. Then lift your left
shoulder up for one count as
you lower your right shoulder.
Inner Thigh Stretch:
Sit with the soles of your feet
together with your knees
pointing outward. Pull your
feet as close into your groin
as possible. Gently push
your knees towards the floor.
Hold for 15 counts.
Hamstring Stretch:
Sit with only your right leg
extended.
Rest the sole of your
left foot against your right
inner thigh. Stretch toward
your toe as far as you can
handle. Hold for 15 counts.
Relax and then repeat with
only your left leg extended.
Side Stretch:
Open your arms to the side
and continue lifting them until
they are over your head.
Reach your right arm as far
upward toward the ceiling as
you can for one count. Feel
the stretch up your right side.
Repeat this action with your
left arm.
Calf-Achilles Stretch:
Lean against a wall with your
left leg in front of the right leg
with your arms straight and
holding against the wall
. Keep
your right leg straight and the
left foot on the floor, then
bend the left leg and lean
forward by moving your hips
toward the wall. Hold, and
then repeat on the other side
for 15 counts.
Head Roll:
Rotate your head to the right
for one count, feeling the
stretch up the left side of
your neck. Next, rotate your
head back for one count,
stretching your chin to the
ceiling and letting your
mouth open. Rotate your
head to the left for one
count, and finally, drop your
head to your chest for one
count.
STRETCHING ROUTINE