cecotec DRUMFIT AB FIT PRO Manual De Instrucciones página 27

4. INFORMATION ON EXERCISING
Warm-up and cool-down routine
- Warm up is an essential part of any training session. The objective of warming up is to
prepare the body for physical exercise and therefore minimise injuries. Warm up two to
five minutes before doing execise. Before starting each training session, it is advisable to
prepare the body for more intense exercise by warming up and stretching the muscles,
increasing circulation and pulse, and supplying more oxygen to the muscles.
- Cooling is also important. To reduce stiffness, at the end of each workout, cool your body
by repeating these exercises. The aim of cooling down is to return the body to its resting
state at the end of each training session. Adequate cooling down slowly slows the heart
rate and allows blood to return to the heart.
WARNING: ask your doctor before starting any type of exercise routine. This is especially
important for those over the age of 35 or with pre-existing health problems. Read the
instructions carefully before using any similar training equipment.
Head roll
Rotate your head to the right once, until you feel a slight pull on the left side of your neck. Then
turn your head back once, extending your chin towards the ceiling and leaving your mouth
open. Repeat the action by turning your head to the left once. Lastly, drop your head to your
chest.
Shoulder lift
Lift the right shoulder towards the ear once. Next, raise the left shoulder while lowering the
right one.
Side stretching
Open both arms to the side and gently lift them above your head. Stretch your right arm as far
as you can towards the ceiling once. Repeat this action with your left arm.
Quadriceps stretching
With one hand resting on the wall for balance, grab your ankle and gently bring your heel
towards your buttocks until you feel a tug on the front of your thigh. Bring the heel as close to
the buttocks as possible. Hold for 15 seconds and repeat with the left foot.
Inner thigh stretching
Sit on the floor with the soles of your feet together and your knees pointing outwards. Bring
your feet as close to your inner thighs as possible. Gently push the knees towards the ground.
Hold for 15 seconds.
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