Greenmaster FX40HR Manual Do Utilizador

 

 

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: 

 

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.

 

 

 

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.

 

 

 

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.

 

 

 

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.

 

 

 

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.

 

 

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.

 

 

 

 

 

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.