Master Gym E383 Manual Del Usuario página 8

WARM UP
Warming up is an important part of your training and it must be the
starting point of every session. Prepare your body for more demanding
exercise by warming up and stretching your muscles. Repeat these
exercises at the end of your activity in order to reduce the possibility of
muscle pain. Thus, we recommend the following:
• HEAD LEANING
Lean your head to the right for five seconds, feel the
left side of your neck stretching. Next, lean your head
to the left for five seconds and feel how your neck s
right side muscles stretch. Lean your head backwards
for five seconds and finally lean your head on your
chest for three seconds. Repeat 10 times.
• SHOULDER LIFTING
Lift your left shoulder towards your ear for five seconds
and then, as you lower your left shoulder, lift your right
shoulder just like you did with the left one for five more
seconds. Repeat 10 times.
• WRIST MOVEMENT
Move your wrists sideways with your hands open and
fingers extended as shown in the illustration. Repeat
from 15 to 20 times
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• LEG STRETCHING
In order to complete the following exercise you must
seated on a steady chair. Lift your legs oneat a time;
stretch them to the front without moving your thigh
away from the chair. Lower the stretched leg and
bend it as much as possible. Repeat from 10 to 15
times.
• FEET AND ANKLE STRETCHING
Move your right foot upwards and downwards.
Stretch it as much as possible without causing pain
(repeat from 10 to 15 times) and then do the same
with your left foot.
You shall either seat on a surface where your
feet may be at an elevated position from the
floor, or lay down. Move your feet inwards
and outwards of your body center as shown
in the illustration (repeat from 10 to 15 times).
Repeat exercise switching to your left foot.
• CALF STRETCHING
Stand in front of a Wall, at a distance which will allow you
to place both hands on the Wall up to the chest with
your arms stretched making contact with the palms of
your hands. Slightly lean frontwards bending your
knees. Place one foot behind the other and keep your
heels firmly planted on the floor. Now start leaning slowly
towards the wall until you feel how your calf muscles
stretch. Remain so for about 15 to 30 seconds. Repeat
it three more times with each calf.