XTERRA Fitness ERG200 Guide D'utilisation page 24

STRETCHING
Stretching should be included in both your warm up and cool down, and should be performed after 3‐5
minutes of low intensity aerobic activity or callisthenic type exercise. Movements should be performed
slowly and smoothly, with no bouncing or jerking. Move into the stretch until slight tension, not pain, is
felt in the muscle and hold for 20‐30 seconds. Breathing should be slow, rhythmical and under control,
making sure never to hold your breath.
HEAD ROLLS
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.
SIDE STRETCHES
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.
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SHOULDER LIFTS
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.
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 up.
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