Manual Rossler 021106 Iode Magnetic Rowtrainer (page 27 of 41) (English, Dutch, French)

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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 off 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 effort 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 ﬁ 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 ﬂ 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 ﬂ 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 021106 Iode Magnetic Rowtrainer Manual

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