Rogerblack Fitness Gold 901/7609, Сборка и инструкция пользователя

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A successful exercise session begins with warming up exercises and ends with exercise for cooling
down and relaxing. These warming up exercise prepare your body for the subsequent demands
made upon it. The cooling down/relaxation period after the exercise session ensure that you do not
experience any muscular problems, In the following pages you will find stretching exercise
instructions for warming up and cooling down.
TTTTo o o oe e e e touc touc touc touch h h h stretch stretch stretch stretch
Toe
Toe
Toe Toe Touch
Touch
Touch Touch Stretch
Stretch
Stretch Stretch
Stand with your knee bent slightly and slowly
bent forward from your hips. Allow your back
and shoulder to relax as your reach down
toward your toes as far as possible.
Hold for 15 Counts, then relax.
Repeat 3 times
Stretches:
Stretches: Stretches:
Stretches: Hamstring, back of knees and back
Hamstring Hamstring Hamstring Hamstring Stretch Stretch Stretch Stretch
Sit with one leg extended, bring the sole of the
opposite foot toward you and rest it against the
inner thigh of your extended leg.
Reach toward your toes as far as possible
Hold for 15 counts, then relax.
Repeat 3 times
Stretches:
Stretches: Stretches:
Stretches: Hamstrings, lower back and groin.
Exercise
Exercise Exercise
Exercise Information
Information Information
Information
Warming Warming Warming Warming up up up up and and and and Cooling Cooling Cooling Cooling Down Down Down Down exercises exercises exercises exercises
Calf/
Calf/ Calf/
Calf/A
A A
Achilles
chilles chilles
chilles stre
stre stre
strettttch
ch ch
ch
With one leg in front of the other, reach forward
and place your hands against the wall, Keep
your back leg straight and your back foot flat on
the floor. Lean forward and move your hips
toward the wall.
Hold for 15 counts then relax.
Repeat 3 times for each leg. To cause further
stretching of the
Achilles. Tendons, bend your
back leg as well.
Stretching:
Stretching: Stretching:
Stretching: Calves, Achilles, Tendons and
ankles
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