38
SMOOTH CE7.4 ELLIPTICAL TRAINER
STRETCHING ROUTINE
Warm up and cool down
:
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two and preferably
three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or five times per week.
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 warm-up and cool-down exercises on the following pages:
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.
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.
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.
Side Stretch:
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.
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, and
then repeat on the other side for
15 counts.
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.
