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WARM-UP STAGE
This step guarantees a proper flow of blood through the body systems, as
well as it ensures the correct work of your muscles. Warming up reduces
the risk of contraction and muscle damage. It is recommended to do a few
stretching exercises as set out in the figures set out below. Each position
should be maintained for about 10-15 seconds. Do not strain or pull
muscles during your exercises. If you happen to experience any pain, you
should stop immediately.
Repeat every exercise several times.
Stretching the muscles of your thighs and buttock
Do the exercise as shown in the figure.
Stretching the muscles of your thighs
Put your right hand on the wall. Grasp your left foot with the
left hand. Then grasp your right foot with the right hand.
Stretching the muscles of your thighs and knees
Sit on the floor. Pull the legs forward.
Then bend forward to touch the feet with your hands.
Stretching the muscles of your upper body
Stand on the floor with your legs slightly apart, place both
hands over your head (as shown in figure), and then stretch
the arm muscles.
Stretching the muscles of your calves
Stand next to the wall with your legs apart. Put your
hands against the wall. Throw your legs back alternately
to stretch the leg muscles.
Stretching the muscles of your legs
Lie down on the floor. Bend your knees and pull them to the
chest.
Training phase, resting phase
This stage requires effort. After some time of regular training, your leg
muscles will become more flexible. You should exercise at your own pace,
but it is important to keep the same pace constantly. During exercises,
pulse rate should fall within the determined zone.
This stage should last at least 12 minutes, however, in case of the majority
of people, it may last between 15-20 minutes.
Resting phase allows to re-establish the normal pulse rate and cool down
the muscles. This stage is a repetition of the warm-up phase and should
last for about 5 minutes. Stretching exercises should be redone and you
must remember not to strain muscle.
It is recommended to have a training at least three times a week.
Watch the movie:
A warm-
up with Rafał Wieczorowski.
Scan the presented code
or type the address into your web browser:
http://bit.ly/spokey-WARMUP
The equipment label depicting a crossed-out wheeled bin symbol informs that it is forbidden to dispose of waste electrical and electronic equipment together with other types of
waste. In accordance with the WEE directive on waste electrical and electronic equipment, separate waste management processes should be applied for this type of equipment.
The user who intends to dispose of such a product is obliged to return it to an electronic equipment collection point thanks to which they can contribute to its re-use, recycling,
and recovery and, in this way, protect the environment. To do this, contact the sales point where the equipment was purchased or a representative of the local authorities.
Hazardous substances included in electronic equipment can have negative long-term influence on the natural environment and they can also have negative effect on human
health.
