Rossler 021102, Руководство пользователя

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Warming-up – Cooling down
A successful exercise starts with a warm-up and is completed with a cool-down. Run through all of the
exercises two or three times a week and take a day off in between the exercise days. After a few months
you can extend the number of exercises to 5 to 6 times a week. The warm-up is of crucial importance before
starting your workout. You will be preparing your body for the effort you are about to exert. In order to
prevent muscle problems, you need to cool down after the exercises. We recommend the following warm-up
and cool-down exercises.
Head exercises
Turn your head to the right and feel the tension in your neck. Turn your chin up to
the ceiling while opening your mouth. Turn your head to the right and fi nally let it
drop to your chest. Repeat this exercise several times.
Shoulder exercises
Raise your left shoulder and then your right shoulder while you are dropping your
left shoulder down again at the same time.
Stretching exercises for your arms
Stretch your left arm towards the ceiling. Then do the same with your right arm
while you drop your left arm down again at the same time. Feel the tension in your
right and left sides. Repeat this several times.
Thigh stretching exercises
Sit on the fl oor and place your feet together so that your knees are pointing
outwards. Pull your feet as closely as possible against and into your groin area.
Carefully push outwards on your knees towards the fl oor. If you can, repeat 15
times.
Stretch inner thigh and legs
Place one hand against the wall and reach back with your other hand to lift up your
right foot. Bring your heel as closely as possible against your thigh. Repeat this 15
times, then do the same with your left foot.