Klarfit Ellifit FX 250 Mode D'emploi page 43

Perform the warm-up movements before each training session. In this way you
mobilise your joints and activate the muscles.
If you feel discomfort or pain during individual movements, skip this exercise
and consult your doctor or fitness trainer about specific warm-up training.
Each movement should have a few repetitions (right and left) allowing you to
start your cardio workout feeling relaxed.
Take about 5 minutes for the following Klarfit workout routine
:
1. Tilt head sideways, slowly alternating from right to left. Then mobilise the
shoulders (circular movements and shoulder shrug).
2. Rotate the hips while the arms are extended. The feet are not firmly fixed
to the floor (the ankles accompany the body rotation).
3. Bend hips, one arm stretched upwards. Remain in this position for a few
seconds on each side.
4. Bend hips, both arms closed at the top. Again, remain on each side, the
exercise is now slightly more intense as the second arm pulls along.
5. Stand on one leg and hold the instep with your hand. Here you mobilise
your ankle and stretch your thigh slightly. Support yourself if necessary
to keep your balance. Remain on one leg and now rotate the ankle in a
circular motion in both directions.
6. Place one leg forward and rest your upper body on the thigh. In doing
so, you mobilise not only the knee and ankle joints but also the rear calf
muscles.
7. Repeat the exercise from point 6. with the difference that you now do a big
lunge forward. The movement is getting more intense now.
8. Bend forward with legs straight and alternately touch the opposite foot
with your hand. Finally, allow yourself to relax and let yourself hang
casually downwards.
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