AeroBound AB01 Kullanıcı Kılavuzu - Sayfa 7

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WARMING UP AND COOLING DOWN – IMPORTANT

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BUTTOCKS, HIPS AND ABDOMINAL STRETCH

Lay flat on your back with your hips relaxed against the floor. Bend one leg at the knee.

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Keeping both shoulders flat on the floor, gently grasp the bent knee with your hands and pull

it over your body and towards the ground. You should feel a stretch in your hips, abdominal

and lower back. Hold for 20 to 30 seconds and release. Repeat the exercise for the opposite

side.

STANDING HAMSTRINGS STRETCH

Stand with your legs hip width apart.

Extend one leg out in front of you and

keep that foot flat against the ground.

With your hands resting lightly on your

thighs, bend your back leg and lean

forward slightly from your hips until you

feel a stretch in the back of your thigh.

Be sure to lean forward from the hip

joint rather than bending at your waist.

Hold for 20 to 30 seconds. Repeat the

exercise for the opposite leg.

WARMING UP AND COOLING DOWN – IMPORTANT

OVERHEAD/TRICEPS STRETCH

Stand with your feet shoulder width apart

and your knees slightly bent. Lift one arm

overhead and bend your elbow, reaching

down behind your head with your hand

toward the opposite shoulder blade. Walk

your fingertips down your back as far as

you can. Hold this position. Reach up with

your opposite hand and grasp your flexed

elbow. Gently assist the stretch by pulling on

the elbow. Hold for 20 to 30 seconds.

Warming

and

cooling

down

should

take

around

ten

minutes

each. It is sensible to adjust this timing

according to your own situation.

You would benefit from a longer

warm-up session if you exercise soon

after waking up than you would after

a walk to the shops and back for

example.

Take your time warming up and

cooling down, enjoy the stretches as

they will make you feel better.

Top Tip: As you progress, you can

create your own warm up and cool

down exercise routine, you do not need

to keep strictly to the above routine so

long as you utilise all the basic muscle

types included above.