Argos Opti Instrukcje montażu i obsługi - Strona 13

Przeglądaj online lub pobierz pdf Instrukcje montażu i obsługi dla Sprzęt fitness Argos Opti. Argos Opti 19 stron. Pro fitness dumbbell bench
Również dla Argos Opti: Instrukcje montażu i obsługi (20 strony), Szybki montaż (2 strony), Instrukcja montażu i obsługi (20 strony)

Exercise Information

Warming up and Cooling down

Each workout should include the following three parts:

1. A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your

body temperature, heart rate, and circulation in preparation for exercise.

2. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training

zone. (Note: During the ﬁrst few weeks of your exercise program, do not keep your heart rate in your training

zone for longer than 20 minutes.)

3. A cool-down, with 5 to 10 minutes of stretching. This will increase the ﬂexibility of your muscles and will help

to reduce post-exercise muscle soreness.

Exercise Frequency

To maintain or improve your fitness, plan three workouts each week, with at least one day of rest between

workouts. After a few months of regular exercise, you may complete up to ﬁve workouts each week, if desired.

Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.

Suggested Stretches

For a correct warm up, see the following basic stretching exercises. Move slowly as you stretch, never bounce.

Toe touch stretch

Stand with your knees bent slightly and slowly

bend forward from your hips. Allow your back

and shoulders to relax as you reach down

toward your toes as far as possible.

Hold for 15 counts, then relax.

Repeat 3 times.

Stretches: Hamstrings, back of knees and back.

Hamstring stretch

Sit with one leg extended. Bring the sole of the

opposite foot toward you and rest it against the

inner thigh of your extended leg. Reach toward

your toes as far as possible.

Hold for 15 counts, then relax.

Repeat 3 times for each leg.

Stretches: Hamstrings, lower back and groin.