cecotec DRUMFIT INDOOR 10000 MAGNETIC CONNECTED Manual De Instrucciones página 50

ENGLISH
sessions to four or five times a week.
- Never start a training session without warming up. 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.
To reduce stiffness, at the end of each workout, cool your body by repeating these exercises.
The following warm-up and cool-down exercises are suggested:
Rotating your head
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.
Lateral 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.
Touching your feet
Slowly bend forward at the waist, letting your back and shoulders relax as you stretch your
fingertips towards your toes. Stretch down as far as you can and hold the position for 15
seconds.
Hamstring stretching
Extend the right leg. Place the sole of the left foot against the inside of the right thigh. Stretch
towards the toe as far as you can. Hold this position for 15 seconds. Relax and then repeat with
the left leg.
50 DRUMFIT INDOOR 10000 MAGNETIC CONNECTED