BLADEZ 21976 소유자 매뉴얼 - 페이지 8

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BLADEZ 21976에 대해서도 마찬가지입니다: 소유자 매뉴얼 (19 페이지)

TRAINING

GUIDELINES

(cont'd)

STRETCHING

Stretching should be included in both your warm up and cool down, and should be performed atter 3-5

minutes of low intensity aerobic activity or callisthenic type exercise.

Movements

should be performed

slowly and smoothly, with no bouncing

or jerking.

Move into the stretch until slight tension, not pain, is

Felt in the muscle and hold for 20-30 seconds.

Breathing should be slow, rhythmical and under control,

making sure never to hold your breath.

Head Roll

Rotate your head to the right for one count,

feeling the stretch up the 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 Lifts

Lift your fight shoulder up toward your ear

for one count. Then Iift your left shoulder

up for one count as you lower your fight

shoulder.

Side Stretches

Open your arms to the side and continue lifting

them until they are over your head. Reach your

right arm as far upward toward the ceiling as

you can for one count. Feel the stretch up your

fight side. Repeat this action with your left arm

Quadriceps

Stretch

With one hand against a wall for balance,

reach behind you'and pu!l your fight foot

up. Bring your right heel as close to your

buttock as possible.

Hold for 15 counts

and repeat with left foot up

BLADEZ"