Smooth Fitness CE 3.2 Stretching Routine, Warm up and cool down, Toe Touch, Shoulder Lift

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CE 3.2 ELLIPTICAL TRAINER

STRETCHING ROUTINE

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:

Toe Touch:

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.

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.

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.

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Contents Smooth CE 3.2 Elliptical Trainer USER’S ManualPreassembly Description QTY Hardware Comparison ChartHardware chart Parts List Description Qty. Order NoDescription Qty Order No Parts Diagram 47 92 Assembly Step105 108 106 Assembly 34 30 C 30 33 16 Assembly Assembly 1617 Step Side Upright Upper Cover #2 Level Adjustment Level AdjustmentTransport Instructions Transport InstructionsPULSE/CALORIES/TENSION Mode ButtonComputer Instructions Functions and Buttons Stop StartEnter ModeP1 to P9 Programs Selecting Procedure P1 Target TimeP2 Target Distance P3 Target CaloriesP5 FAT Burning P6 IntervalLevels Resistance P7 Endurance P8 Watt ControlP9 Target Heart Rate Warm UP Target Heart RateHeart Rate Control Main Program Cool Down Target Heart RateWarranty Important Steps Before beginningAerobic exercise Target Heart RateFinding your pulse Muscle Chart Targeted muscle groupsStretching Routine Warm up and cool downToe Touch Shoulder LiftHamstring Stretch Inner Thigh StretchSide Stretch Calf-Achilles Stretch888.800.1167