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39
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.
Summary of Contents for jupiter plus
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Page 16: ...16 YOWZA JUPITER PLUS CROSSTRAINER STEP3 ASSEMBLY 841 X4 871 X4 ...
Page 17: ...http www yowzafitness com 17 STEP4 ASSEMBLY 801 X8 ...
Page 18: ...18 YOWZA JUPITER PLUS CROSSTRAINER STEP5 ASSEMBLY 828 X2 884 X2 153 X2 874 X2 ...
Page 19: ...http www yowzafitness com 19 STEP6 ASSEMBLY 125 X2 831 X2 829 X2 ...
Page 20: ...20 YOWZA JUPITER PLUS CROSSTRAINER STEP7 ASSEMBLY 313 X2 315 X2 ...
Page 21: ...http www yowzafitness com 21 STEP8 ASSEMBLY 801 X4 ...
Page 22: ...22 YOWZA JUPITER PLUS CROSSTRAINER STEP9 ASSEMBLY ...
Page 23: ...http www yowzafitness com 23 STEP10 ASSEMBLY ...
Page 24: ...24 YOWZA JUPITER PLUS CROSSTRAINER STEP11 ASSEMBLY 851 X2 ...
Page 25: ...http www yowzafitness com 25 STEP12 ASSEMBLY 801 X2 ...
Page 26: ...26 YOWZA JUPITER PLUS CROSSTRAINER STEP13 ASSEMBLY ...
Page 27: ...http www yowzafitness com 27 EXPLODED DIAGRAM ...
Page 28: ...28 YOWZA JUPITER PLUS CROSSTRAINER EXPLODED DIAGRAM ...
Page 29: ...http www yowzafitness com 29 EXPLODED DIAGRAM ...
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Page 31: ...http www yowzafitness com 31 EXPLODED DIAGRAM ...
Page 32: ...32 YOWZA JUPITER PLUS CROSSTRAINER EXPLODED DIAGRAM ...
Page 33: ...http www yowzafitness com 33 WIRING DIAGRAM ...
Page 35: ...http www yowzafitness com 35 TRANSPORT INSTRUCTIONS Transport ...
Page 36: ...36 YOWZA JUPITER PLUS CROSSTRAINER CORRECT USE ...
Page 42: ...42 YOWZA JUPITER PLUS CROSSTRAINER COMPUTER OPERATION Computer operating instructions ...
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