Exercise Instructions - AsViva V10 Betriebsanleitung

A good exercise program consists of a warm-up,aerobic exercise,and a cool dowm. 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
HEAD ROLLS
Rotate your head to the right for one count,
feeling the stretch up the left side of your neck,
then rotate your head back for one count,
srretching your chin to the ceiling and letting
your mouth open. Rotate your head to the left
for one count,then drop your head to the your chest
for one count.
SHOULDER LIFTS

EXERCISE INSTRUCTIONS

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 head. 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 your 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.
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