Sunny Health & Fitness SF-B910 User Manual

Page 13

A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire

program at least two to 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 following warm-up and

cool-down exercises

1. 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.

2. 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.

3. 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.

4. 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.

Warm

Warm up

up and

and

and cool

cool

cool down

down

Stretching

Stretching routine

routine

EXERCISE

EXERCISE TIPS

TIPS

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