PURE 8533HT Bedienungsanleitung PDF herunterladen (Seite 13)

WARM UP EXERCISES

A successful exercise program consists of a warm-up, aerobic exercise, and a cool-

down. Do the entire program at least two and preferably 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.

Warming up is an important part of your workout, and should begin every session. It

prepares your body for more strenuous exercise by heating up and stretching out your

muscles, increasing your circulation and pulse rate, and delivering more oxygen to your

muscles. At the end of your workout, repeat these exercises to reduce sore muscle

problems. We suggest the following warm-up and cool-down exercises:

Inner Thigh Stretch

Sit with the soles of your feet together

with your knees pointing outward. Pull

your feet as close into your groin as

possible. Gently push your knees towards

the floor. Hold for 15 counts.

Hamstring Stretch

Sit with your right leg extended. Rest the

sole of your left foot against your right

inner thigh. Stretch toward your toe as far

as possible. Hold for 15 counts. Relax and

then repeat with left leg extended.

Head Roll

Rotate your head to the right for one

count, feeling the stretch up the left side

of your neck. Next, 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,

and finally, drop your head to your chest

for one count.

Shoulder Lift

Lift your right shoulder up toward your ear

for one count. Then lift your left shoulder

up for one count as you lower your right

shoulder.

WARM UP/COOL DOWN EXERCISES

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PURE 8533HT Bedienungsanleitung Seite 13