Manual Klarfit 10032828 Ultimate Gym 9000 (page 43 of 112) (English, German, French, Italian, Spanish)

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Perform the movements before each workout to mobilize your joints and

activate your muscles.

Should a movement be uncomfortable or painful, skip this movement and

consult your doctor or tness instructor about suitable warm-up movements.

Each movement should be repeated (right and left) so that you can start the

cardio training relaxed.

Take about 5 minutes to do the following Klart training routine:

1. Tilt the head sideways, slowly alternating from right to left. Then mobilize

your shoulders (circular movements and shrugging the shoulders).

2. Turn the hips while the arms are stretched out. The feet are not rmly

xed to the ground (the ankles follow the body’s rotation).

3. Bend to the side and raise one arm straight up. Stay in this position for

several seconds on each side.

4. Bend to the side and raise both arms above your head with palms together.

Again, remain on each side for several seconds. The exercise is now a bit

more intense with the second arm joining.

5. Stand on one leg and hold the instep of the other foot with your hand.

Mobilize it so as to stretch the thigh lightly. If necessary, hold onto

something to keep your balance. Stand on one leg and trace a circle with

your foot in the air in both directions (counter clockwise and clockwise).

6. Put one leg forward and with your arms support the weight of your upper

body on your thigh. Position your legs so as to provide a stretch for the

rear leg’s calf muscles.

7. Repeat the previous exercise with more distance between your feet. The

stretch will now be more intense.

8. Bend forward while keeping your legs straight and alternatingly touch

each hand to the opposite foot. Finally, let yourself hang down and relax.

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Klarfit 10032828 Ultimate Gym 9000 Manual

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