Planta FD-S [21/24] Warm up and stretching

WARM-UP AND STRETCHING

The exercise program consists of three parts: warm-up, aerobic exercises and cool-

down.

Warming up is a very important part of every workout. A warm-up must be performed

before each exercise on the simulator. It allows you to warm up the body, stretch the

muscles, and allows you to prepare for more intense exercises.

Repeated warm-ups (cool downs) at the end of your workout can help reduce muscle

soreness.

We recommend that you follow the illustrations to the right and the explanations

below to perform a suitable warm-up and prepare for the exercises.

Exercise for the head

First, tilt your head to the right shoulder, then to the left and make

a half turn back clockwise. Tilt your head to your left shoulder, turn

your head half-turn counterclockwise. Repeat.

Exercise for the shoulders

Raise the left shoulder, make a half-turn with the shoulder back and

repeat 5 times; Then lift your right shoulder, do a half-turn with your

shoulder back. Repeat 5 times. Do the exercise again, rst for the

right shoulder, then for the left.

Stretching exercise

Stretch your arms above your head, grab your right wrist with your

left hand and pull it as far as you can. Extend your arms fully for

5 seconds. Repeat the exercise for the other hand.

Exercise

Lean against the wall with your right hand and keep your body

balanced. Lift your left leg, pulling the heel of your left foot as close

to your buttock as possible. Stay in this position for 15 seconds.

Repeat the same for the other leg.

Inner Thigh

Stretch Sit on the oor with your feet together. Supporting the feet

with both hands, pull them towards the body as close as possible.

Slowly press down on your heels and stay in this position for 15

seconds.