Manual Rossler 021104 Crosstrainer Hyper (page 27 of 28) (English, Dutch)

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Warming-up – Cooling down

A successful exercise starts with a warm-up and is completed with a cool-down. Run through all of the exercises two or three

times a week and take a day o in between the exercise days. After a few months you can extend the number of exercises

to 5 to 6 times a week. The warm-up is of crucial importance before starting your workout. You will be preparing your body

for the e ort you are about to exert. In order to prevent muscle problems, you need to cool down after the exercises. We

recommend the following warm-up and cool-down exercises.

Head exercises

Turn your head to the right and feel the tension in your neck. Turn your chin up to the ceiling

while opening your mouth. Turn your head to the right and  nally let it drop to your chest.

Repeat this exercise several times.

Shoulder exercises

Raise your left shoulder and then your right shoulder while you are dropping your left shoulder

down again at the same time.

Stretching exercises for your arms

Stretch your left arm towards the ceiling. Then do the same with your right arm while you drop

your left arm down again at the same time. Feel the tension in your right and left sides. Repeat

this several times.

Thigh stretching exercises

Sit on the  oor and place your feet together so that your knees are pointing outwards. Pull your

feet as closely as possible against and into your groin area. Carefully push outwards on your

knees towards the  oor. If you can, repeat 15 times.

Stretch inner thigh and legs

Place one hand against the wall and reach back with your other hand to lift up your right foot.

Bring your heel as closely as possible against your thigh. Repeat this 15 times, then do the same

with your left foot.

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Rossler 021104 Crosstrainer Hyper Manual

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