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Klarfit 10033571 Ultimate Gym 9000 Manual

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49
EN
WARMING UP BEFORE A WORKOUT
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 Klarfi 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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