AeroBound AB01 Manuel de l'utilisateur - Page 6

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WARMING UP AND COOLING DOWN – IMPORTANT

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One of the most important parts of your workout is to prepare your body for

exercise on the AeroBound.

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Warming up the muscles substantially decreases the chances of injury and

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only takes a few moments to do.

Cooling down helps removes the lactic acid build-up in the muscles by

oxygenating the muscles after your exercise routine. Lactic acid is what

makes you ache after a workout, cooling down should be undertaken soon

after the last set of exercises you intend to complete.

Warming up and cooling down exercises are identical and easy to

remember. Both warming up and cooling down should be done slowly and

accurately, there is no hurry to complete these exercises, it is more important

to complete them. In addition, it is good practise to move around after the

cool down exercises to further dissipate the lactic acid.

QUADRICEPS STRETCH

Stand close to a wall, chair or other solid object. Use

one hand to assist your balance. Bend the opposite

knee and lift your heel towards your buttocks. Reach

back and grasp the top of your foot with the same side

hand. Keeping your inner thighs close together, slowly

pull your foot towards your buttocks until you feel a

gentle stretch in the front of your thigh. You do not

have to touch your buttocks with your heel. Stop pulling

when you feel the stretch. Keep your kneecap pointing

straight down and keep your knees close together. (Do

not let the lifted knee swing outward.)

Hold the stretch for 20 to 30 seconds. Repeat the

exercise for the other leg.

TOP TIP:

Use a chair or a wall to help keep your balance only

if you need to.

WARMING UP AND COOLING DOWN – IMPORTANT

CALF AND ACHILLES STRETCH

Stand approximately one arm's length

away from a wall or chair with your

feet hip-width apart. Keeping your toes

pointed forward, move one leg in close

to the chair while extending the other

leg behind you. Bending the leg closest

to the chair and keeping the other leg

straight, place your hands on the chair.

Keep the heel of the back leg on the

ground and move your hips forward.

Slowly lean forward from the ankle,

keeping your back leg straight until you

feel a stretch in your calf muscles. Hold

for 20 to 30 seconds. Repeat the exercise

for the opposite leg.

INNER THIGH STRETCH

Sit on the floor and bend your legs so

that the soles of your feet are together.

Place your hands on your ankles. Lean

forward from the waist and press down

lightly on the inside of your knees. You

should feel a stretch in the muscles of

your inner thighs.