WARM-UP and COOL-DOWN

Warm-UpThe purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm up for two to five minutes before strength training or aerobic exercising. Perform activities that raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging, jumping jacks, jump rope, and running in place

Stretching Stretching while your muscles are warm after a proper warm-up and again after your strength or aerobic training session is very important. Muscles stretch more easily at these times because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be held for 15 to 30 seconds. Do not bounce.

Suggested Stretching Exercises

Lower Body Stretch

Floor Stretch

Place feet shoulder-width

While sitting on the floor,

apart and lean forward.

open the legs as wide as

Keep this position for 30

possible. Stretch the upper

seconds using the body as a

body toward the knee on the

natural weight to stretch the

right leg by using your arms

backs of the legs.

to pull your chest to your

DO NOT BOUNCE!

thighs. Hold this stretch 10

When the pull on the back of

to 30 seconds.

the legs lessens, gradually

DO NOT BOUNCE!

try a lower position.

Do this stretch 10 times.

 

Repeat the stretch with the

 

left leg.

Bent Torso Pulls

While sitting on the floor, have legs apart, one leg straight and one knee bent. Pull the chest down to touch the thigh on the leg that is bent, and twist at the waist. Hold this position at least 10 seconds. Repeat 10 times on each side.

Bent Over Leg Stretch

Stand with feet shoulder- width apart and lean forward as illustrated. Using the arms, gently pull the upper body towards the right leg. Let the head hang down.

DO NOT BOUNCE!

Hold the position a minimum of 10 seconds. Repeat pulling the upper body to the left leg. Do this stretch several times slowly.

Remember to always check with your physician before starting any exercise program.

Cool-DownThe purpose of cooling down is to return the body to its normal, or near normal, resting state at the end of each exercise session. A proper cool-down slowly lowers your heart rate and allows blood to return to the heart. Your cool-down should include the stretches listed above and should be completed after each strength training session.

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Stamina Products 55-4286 owner manual WARM-UP and COOL-DOWN
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55-4286 specifications

Stamina Products 55-4286 is a versatile piece of fitness equipment designed to enhance your workout experience and improve overall fitness levels. This multifunctional workout bench is particularly popular among fitness enthusiasts for its durability, adaptability, and array of features that cater to a range of exercises.

One of the main features of the Stamina 55-4286 is its adjustable design. It boasts multiple incline settings, which allows users to perform a variety of exercises targeting different muscle groups. Whether you’re looking to perform traditional bench presses, incline chest presses, or decline movements, this bench adjusts to your needs, providing an effective workout for both beginners and advanced users.

The Stamina 55-4286 is constructed with a robust steel frame, ensuring stability and safety during workouts. The bench is designed to support substantial weight, making it ideal for both bodyweight exercises and weight lifting. Additionally, it features a padded surface that offers comfort during prolonged use, allowing users to focus on their training without discomfort.

Another significant characteristic of this product is its space-saving design. The Stamina 55-4286 is designed for home use, allowing for easy storage when not in use. Its foldable construction is perfect for those with limited space, making it an excellent choice for home gyms or small workout areas.

In terms of technology, the Stamina 55-4286 incorporates an ergonomic design that promotes good posture and proper body alignment while exercising. This is crucial in preventing injuries and ensuring optimal performance during workouts. The bench also features non-slip foot pads, adding to its stability and safety.

Users of the Stamina 55-4286 will appreciate its versatility. The bench can be used independently or in conjunction with other fitness equipment such as dumbbells, kettlebells, or resistance bands. This adaptability makes it an integral part of a well-rounded fitness routine.

Overall, the Stamina Products 55-4286 is an excellent addition to any home gym. With its durable construction, adjustable settings, and multifunctional capabilities, it provides a comprehensive solution for those looking to enhance their strength training and achieve fitness goals. Whether you are a novice or an experienced athlete, the Stamina 55-4286 will support you on your journey to better health.
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