VO2 Orbitrac Ultimate, Руководство пользователя

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WARM UP AND COOL DOWN ROUTINE
A good exercise program consists of a warm-up, aerobic exercise, and a cool down. Do the entire
program at least two to three times a week, resting for a day between workouts. After several months
you can increase your workouts to four or five times per week.
AEROBIC EXERCISE is any sustained activity that sends oxygen to your muscles via your heart and
lungs. Aerobic exercise improves the fitness of your lungs and heart. Aerobic fitness is promoted
by any activity that uses your large muscles e.g.: legs, arms and buttocks. Your heart beats quickly
and you breathe deeply. An aerobic exercise should be part of your entire exercise routine.
The
WARM-UP is an important part of any workout. It should begin every session to prepare your
body for more strenuous exercise by heating up and stretching your muscles, increasing your
circulation and pulse rate, and delivering more oxygen to your muscles.
COOL DOWN at the end of your workout, repeat these exercises to reduce soreness in tired muscles.
Inner Thigh Stretch
Sit with the soles of your feet together with your
knees pointing outward. Pull your feet as close
into your groin as possible. Gently push your
knees towards the floor. Hold for 15 counts.
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.
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 and letting your mouth open. Rotate your
head to the left for one count, and finally, drop your
head to your chest for one count.