HSP HanseShopping VARIO GYM Manuel D'instruction page 17

WARMUP
Warming up is an important part of your training and it must be the starting point of every session.
Prepare your body for more demanding exercise by warming up and stretching your muscles. Repeat
these exercises at the end of your activity in order to reduce the possibility of muscle pain. Thus, we
recommend the following:
HEAD LEANING
Lean your head to the right for five seconds, feel the left side of your neck stretching. Next,
lean your head to the left for live seconds and feel how your neck s right side muscles stre-
ich. Lean your head backwards for five seconds and finally lean your head on your chest for
three seconds. Repeat 10 times.
SHOULDER LIFTING
Lift your left shoulder towards your ear for five seconds and then, as you lower your left
shoulder, lift your right shoulder just like you did with the left one for live more seconds.
Repeat 10 times.
WRIST MOVEMENT
Move your wrists sideways with your hands open and fingers extended as shown in the
illustration. Repeat from 15 to 20 times.
LEG STRETCHING
In order to complete the following exercise you must be seated on a steady chair. Lift
your legs one at a time; stretch them to the front without moving your thigh away from
the chair. Lower the stretched leg and bend it as much as possible. Repeat from 10 to 15
times.
FEET AND ANKLE STRETCHING
Move your right foot upwards and downwards, Stretch it as much as possible without
causing pain (repeat from 10 to 15 times) and then do the same with your left foot.
You shall either seat on a surface where your feet may be at an elevated position from
the floor, or lay down. Move your feet inwards and outwards of your body center as
shown in the illustration (repeat from 10 to 15 times). Repeat exercise switching to
your left foot.
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