FITFIU FITNESS best-320 Manual Usuario página 49

When you finish the workout, repeat these exercises to avoid muscle pain. We suggest the following warm up and
cool down exercises:
STRETCHING INTERNAL MUSCLES
Sit and put together the soles of your feet by pointing your knees in opposite directions. Pull
your feet as close as you can to the groin and slowly press the knees to the floor. Count to
15.
STRETCHING YOUR HAMSTRINGS
Sit with your right leg extended. Place the sole of your other foot on the inside of your
right leg, get as close as you can to the tip of your foot. Count to 15. Relax and repeat
with the left leg extended.
ROTATE YOUR NECK
Rotate your head to the right feeling the left side stretch. Then, pull your head back pointing your chin
towards the ceiling leaving your mouth open. Rotate your head to the left and finally aim your chin
toward your chest.
RAISE YOUR SHOULDERS
Raise your right shoulder pointing towards your ear. Do the same with your left shoulder.
STRETCH YOUR CALVES
Tilt your body towards the wall with both hands on it. Place the right foot further ahead than the left
one. Keep your left leg straight and stretch it. Hold for a few minutes and repeat for the other side
counting to 15.
TOUCH THE TIP OF YOUR FEET
Lean forward and relax your back and shoulders. Stretch your hands towards the tips of your feet. Try
to get as close as you can to your feet, and count to 15.
TILT TO ONE SIDE
Place your arms on either side of your body. Lift them up and stretch your right arm towards the
ceiling. Feel that you stretch. Repeat the action with the right arm.
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