Warm Up And Stretching - AsViva DB2 Bedienungshandbuch

WARM UP AND STRETCHING

Warm-up and cool-down
1. Warm up phase
5 to 10 minutes of gymnastics and stretching. Preparation of the organism for the upcoming
training performance.
2. Exercise phase
15 to 40 minutes of intensive but not too demanding training.
3. Cool Down
5 to 10 minutes of gymnastics and stretching to loosen the muscles and prevent muscle soreness.
We recommend the following exercises for the warm-up and cool-down phases:
Touch toes:
Slowly bend forward with your knees pushed through
and relax your shoulders and back while trying to touch
your toes. Go down as far as you can and hold the posi-
tion for 15 seconds.
Shoulder lift:
Lift your right shoulder upwards, towards your ear and
hold the position for a moment. Then repeat the exerci-
se with your left shoulder.
Head roll:
Place your head to the right and hold the position for
a moment. As you do this, feel your left neck muscles
being stretched. Then place your head on the back of
your neck, stretch your chin upwards and open your
mouth. Then place your head to the left and feel the
stretching of your right neck muscles. Finally, place
your chin as far as possible on your chest and hold the
position again for a moment.
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