FITFIU FITNESS MC-90 Manual Usuario página 43

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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.

MC-90