Crescendo Fitness 280 Посібник користувача - Сторінка 13
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Друкувати сторінку8. 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.
Warm-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 your muscles, increasing your
circulation, pulse rate, and helps to deliver more oxygen to your muscles. At the end of your
workout, repeat these exercises to reduce the possibility of sore muscles. 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
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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.