Zipro Flame WM Bedienungsanleitung Seite 32

 THIGH STRETCHING
Sit on a flat surface. Straighten the right leg and press the sole of the left foot against the
tight. Stretch your right arm towards the toes of the right leg as far as possible. Hold for 15
seconds. Repeat for the left leg.

HEAD SIDE-TO-SIDE
Keep your head straight looking forwards. Keep your shoulders still, and rotate the head
right. Return your head so that you are looking straight. Next, rotate it left and back to the
starting point.
 SHOULDERS UP-AND-DOWN
Lift the left hand as high as possible and hold for a few seconds. Repeat for the right hand.

ACHILLES TENDON STRETCHING
Stand facing a wall. Extend the left foot forward and bend the knee a little. Keep your right
leg straight and back, with the heel on the ground. Keep both heels flat on the ground and
push your hips towards the wall. Hold for 30 seconds. Repeat with the right leg extended.
Remember not to arch your back during the exercise.
 BENDS
Stand up with your legs together. Bend forwards trying to get your chest as close to the
knees as possible. Hold for 15 seconds. Remember not to bend the knees.
2. EXERCISE PHASE
This is the exercise proper. Maintain your own pace to reach the heart rate appropriate for your age
as shown in the chart below.
3. RELAXATION PHASE
This phase helps steady the circulation and relax the muscles. It is identical to the warm-up phase.
Remember not to strain your muscles.
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