FITFIU FITNESS MC-160 Manual Usuario página 47

BEFORE USING THIS PRODUCT
WARM UP
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Warming 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 out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles.
At the end of your workout, repeat these exercises to reduce sore muscle problems. 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
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. Repeat this action for a few minutes.
CALF-ACHILLES STRETCH
Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg
straight and the left foot on the floor; then bend the left leg and lean forward by moving your hips toward
the wall. Hold, then repeat on the other side for 15 counts.
SIDE STRECH
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 right side. Repeat
this action with your left arm.
TOE TOUCH
Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward
your toes. Reach down as far as you can and hold for 15 counts.
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MC-120
EN