Flow Fitness Perform X5i handleiding

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User Manual - Perform X5I

19 | EN

A good training schedule starts with a good warming up and ends with a cooling down of the muscles. This will

prevent painful muscles and injury. Below you will nd some suitable exercises.

Head Roll

Tilt your head to the right. Hold this for one second, so that you feel a little pull

in the muscles on the left side of your neck. Do the same for the other side,

front and back. Repeat two or three times.

Toe Touch

Slowly bend forward with your back and arms relaxed. Bend as far as you can

and hold the position for ten seconds. Repeat this two or three times.

Side Stretch

Extend both your arms up in the air and reach as high as you can with your

right arm. Lean a bit to the left so that the muscles in the right side of your

torso are stretched. Hold this position for one second. Relax and make the

same motion on the other side of your body. Repeat this three or four times.

Knee bend

Set your feet shoulder-width apart and your stretched your hands out. Lower

yourself no more than 10cm by bending your knees. Come back up again and

repeat several times.

Lower back stretch

Begin on all fours. Stretch your arms out in front of you, allowing your face to

lower to a position near the oor. Gently sit back. Rest your glutes just above

your heels. Ease back and feel the gentle stretch in your lower back.

Hamstring Stretch

Sit down on the oor with your right leg extended in front of you and place the

sole of your left foot on the inside of your right upper leg. Bend forward in the

direction of your right foot and hold this position for ten seconds. Relax and

then do the same with your other leg. Repeat two or three times.

WARMING UP & COOLING DOWN

3. FITNESS.

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