Smooth Fitness CE 3.2 - Manual (Page 36)

CE 3.2 ELLIPTICAL TRAINER
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36
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.
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.