Xer Fit Decline Dumbbell Bench, Сборка и руководство пользователя

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Exercising Information
Hamstring Stretch
Sit on the floor with your right leg
extended and place your left foot
flat against the right inner thigh.
Stretch forward toward the right
foot and hold for 10 seconds.
Relax and then repeat with the
left leg extended.
Repeat 2 - 3 times.
Cool Down
To decrease fatigue and muscle soreness, you should also cool down by walking at a
slow relaxed pace for a minute or so, to allow your heart rate to return to normal.
Warm Up and Cool Down Exercises
Hold each stretch for a minimum of ten seconds and then relax. Repeat each stretch two or
three times. Do this before your Exercise session and also after you have finished.
Head Roll
Rotate your head to the right for one
count, feeling a slight pull on the left
side of your neck. Next, rotate your
head back for one count, stretching
your chin. Then rotate your head to
the left for one count, feeling a slight
pull on the right side of your neck.
Lastly, drop your head to your chest
for one count.
Repeat 2 to 3 times.
Toe Touch
Slowly bend forward from your waist,
letting your back and shoulders relax
as you lower your trunk. Gently stretch
down as far as is comfortable and hold
for 10 seconds.
Shoulder Lift
Rotate and lift your right shoulder up
towards your ear for one count. Relax
then repeat for the left shoulder.
Repeat 3 - 4 times.
Calf / Achilles Stretch
Turn towards the wall and place both
hands on it. Support yourself with one
leg while the other is placed behind you
with the sole flat on the floor. Bend the
front leg and lean towards the wall, keeping
the rear leg straight so that the calf and
Achilles tendon are stretched hold for 5
seconds. Repeat with the other leg.
Repeat 2 - 3 times.
Side Stretch
Open both arms to the side and gently
lift them above your head. Reach your
right arm as high as you can for one
count, gently stretching the muscles
of the stomach and lower back.
Repeat the action with your left arm.
Repeat 3 - 4 times.
Inner Thigh Stretch
Sit on the floor and pull your legs toward
your groin, the soles of your feet together.
Hold your back straight and lean forward
over your feet. Tighten the thigh muscles
and hold for 5 seconds.
Release and repeat 3 - 4 times.
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