Sportplus SP-PUB-012-IM-INT, Руководство по эксплуатации

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ENGLISH
Phases of training
Each workout should comprise the following three parts:
• Warm up
• Training and
• Cool down
During warm up, your body temperature and oxygen feed should be increased slowly.
This is possible by doing gymnastic exercises and/or stretches for 5 to 10 minutes. The
following contains workout instructions with useful stretches.
After warm up, the actual training should begin. After training, a cool down phase is
imperative to support your circulation and prevent sore or pulled muscles.
Cool down, 5 to 10 minutes long, should consist of stretching and steady exercises for
at least 30 seconds and/or light gymnastic exercises.
Stretching exercises
The stretches depicted on the following page are suited both for warming up and cooling
down after training. Still, please note that stretches during warm up should be held
briefly (approx. 5 to 10 seconds) before being released. This increases muscle tension
and prepares muscles for subsequent training.
During cool down, stretches should be held longer (at least 30 seconds) in order to
reduce muscle tension after the strain of exercise.
As a general rule, never take stretching to the extreme.
If you feel any discomfort, release the stretch immediately, and do this stretch with less
intensity in the future.
EXERCISE 1: NECK STRETCHES
Tilt your head slightly to the right and feel the tension in your neck.
Slowly move your head towards your chest and then to the left,
making a semicircle motion. You will feel a pleasant tension in your
neck again.
You can alternate and repeat this exercise several times.
EXERCISE 2: STRETCHES FOR YOUR SHOULDER REGION
Alternately raise your left and right shoulders or both shoulders
simultaneously.
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