Athletic HOME FITNESS EXTREME 2600BS Manual De Instrucciones página 14

Exercises and
Stretching
Minimum frequency of sessions of exercises per week:
Three times so that the phenomenon of reversibility, whereby the organism loses the
physiological gains in 48 hours if there is no continuity, does not occur.
Target time of the exercise session:
It is associated with attaining the heartbeat range without exceeding the maximum
limit. If this occurs, the process of slowing down should be started immediately.
Maximum time of the exercise session:
It is associated with attaining the heartbeat range.
Cross your hands and stretch your arms
forward, count to 10.
Lying, cross your right leg over your left leg,
pull with the arms toward the chest, count to
10. Repeat the same movement on the other
side.
Pull the head with one hand until you feel a
slight pressure on the side of the neck, count
to 10. Repeat the movement on both sides.
With your arms back, cross your hands and
stretch them, count to 10.
Raise your arms up with hands clasped,
forcing up and stretching the anterior and
posterior region of the arms, count to 10. Repeat on both sides.
With one knee bent and the other leg
straight support arms on the floor and
count to 10. Change legs and repeat.
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Standing with legs together, go with the
trunk to the feet, count to 10.
Keep your legs and toes pointing outward
and away down the trunk to one side until
you feel tension in the back of the thigh.
Repeat movement on both sides.
Standing, support the leg and keep it
stretched while taking the trunk so that the
arms reach the feet, count to 10. Repeat on
the other leg.
With arms resting on a wall, force one leg
back, keeping the other semi flexed ahead,
count to 10. Repeat changing the leg.
Sitting on the floor keep your legs
stretched and straight, lift it holding on
tiptoe, count to 10. Repeat the movement
on the other leg.
Cross your hands and stretch your arms
following the line of the trunk, count to 10.