YOSUDA H-187, Руководство по установке и Руководство пользователя

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12
WARM-UP EXERCISE
Warm-Up
The purpose of warming up is to prepare your body for exercise
and to minimize injuries. Warm up for two to five minutes before strength
training or aerobic exercising. Perform activities that raise your heart rate and
warm the working muscles. Activities may include brisk walking, jogging,
jumping jacks, jump rope, and running in place.
Stretching
Stretching while your muscles are warm after a proper warm-up
and again after your strength or aerobic training session is very important.
Muscles stretch more easily at these times because of their elevated
temperature, which greatly reduces the risk of injury. Stretches should be held
for 15 to 30 seconds. Do not bounce.
Lower Body Stretch
Place feet shoulder-width
apart and lean forward.
Keep this position for 30
seconds using the body as
a natural weight to stretch
the backs of the legs.
DO NOT BOUNCE! When
the pull on the back of the
legs lessens, gradually try a
lower position.
Floor Stretch
While sitting on the floor,
open the legs as wide as
possible. Stretch the upper
body toward the knee on the
right leg by using your arms
to pull your chest to your
thighs. Hold this stretch 10 to
30 seconds.
DO NOT BOUNCE!
Do this stretch 10 times.
Repeat the stretch with the
left leg.
Bent Torso Pulls
While sitting on the floor,
have legs apart, one leg
straight and one knee
bent. Pull the chest down
to touch the thigh on the
leg that is bent, and twist
at the waist.
Hold this position at least
10 seconds. Repeat 10
times on each side.
Bent Over Leg Stretch
Stand with feet shoulder
width apart and lean forward
as illustrated. Using the arms,
gently pull the upper body
towards the right leg. Let the
head hang down.
DO NOT BOUNCE!
Hold the position a minimum
of 10 seconds. Repeat
pulling the upper body to
the left leg. Do this stretch
several times slowly.