PRIXTON RUN FIT COMPACT RF110 Bedienungsanleitung Seite 15

WARM UP AND COOL DOWN ROUTINE
The WARM-UP is an important part of any workout. The purpose of warming up is to
prepare your body for exercise and to minimize injuries. Warm up for two to five minutes
before aerobic exercising. 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. The purpose of cooling down is to return the body to its resting state at the
end of each exercise session. A proper cool-down slowly lowers your heart rate and allows
blood to return to the heart.
HEAD ROLLS
Rotate your head to the right for one count, you should
feel a stretching sensation up the left side of your neck.
Then 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, then drop
your head to your chest for one count.
SHOULDER LIFTS
Lift your right shoulder toward your ear for one count.
Then lift your left shoulder up for one count as you lower
your right shoulder.
SIDE STRETCHES
Open your arms to the side and lift them until they are over
your h Reach your right arm as far toward the ceiling as you
can for one count. Repeat this action with your left arm.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind you
and pull your right foot up. Bring your heel as close to your
buttocks as possible. Hold for 15 counts and repeat with left
foot.
INNER THIGH STRETCH
Sit with the soles of your feet together and your knees pointing
outward. Pull your feet as close to your groin as possible.
Gently push your knees toward the floor. Hold for 15 counts.
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