X-TREME STORES XFIT INDOOR, 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 eg: 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.
WARM UP EXERCISES
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.
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.