Warm Up - Ironman Fitness 5214 Owner's Manual

WARM UP

The WARM-UP is an important part of any workout. It should begin every session to prepare your
body for more strenuous exercise by heating up and stretching your muscles, increasing your
circulation and pulse rate, and delivering more oxygen to your muscles.
HEAD ROLLS
Rotate your head to the right for one count,
feeling the stretch up the left side of your neck, then 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, then drop your head to
your chest for one count.
SIDE STRETCHES
Open your arms to the side and lift them until they are over your head.
Reach your right arm as far toward the ceiling as you can for one count.
Repeat this action with your left arm.
SHOULDER LIFTS
Lift your right shoulder toward your ear for one count. Then lift your left
shoulder up for one count as you lower your right shoulder.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind you and pull your
right foot up. Bring your heel as close to your buttocks as possible. Hold
for 15 counts and repeat with left foot.
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