Rogerblack GOLD MEDAL ROWER AG-14402, Руководство пользователя

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STRETCHING ROUTINE
Warm Up and Cool Down:
A successful exercise programme consists of a warm-up, aerobic exercise,
and a cool-down. Warming up is and 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 following warm-up and cool-down exercises.
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
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 andletting your mouth open. Rotate your head to
the left for one count, and finally, drop your head to your
chest for one count.
Hamstring Stretch:
Sit with your right leg extended. Rest the sole of your left
foot against your right inner thigh. Stretch toward your
toe as far as possible. Hold for 15 counts. Relax and then
repeat with 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 actionwith your
left arm.
Calf-Achilles Stretch:
Lean against a wall with your left leg in front of the right
and your arms forward. 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..
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