X-BIKE B131B Owner's manual - Owners Manual
OWNERS MANUAL
11
WARMING UP AND COOLING DOWN -
IMPORTANT
OVERHEAD / TRICEPS STRETCH
Stand with your feet shoulder width apart and your
knees slightly bent. Lift one arm overhead and bend
your elbow, reaching down behind your head with
your hand toward the opposite shoulder blade. Walk
your fingertips down your back as far as you can.
Hold this position. Reach up with your opposite
hand and grasp your flexed elbow. Gently assist the
stretch by pulling on the elbow. Hold for 20 to 30
seconds. Repeat the exercise for the opposite arm.
Warming up and cooling down should take around ten minutes each. It is sensible to adjust this timing
according to your own situation. You would benefit from a longer warm-up session if you exercise soon
after waking up than you would after a walk to the shops and back for example.
Take your time warming up and cooling down, enjoy the stretches as they will make you feel better.
TOP TIP
As you progress, you
can create your own
warm up and cool down
exercise routine, you do
not need to keep strictly
to the above routine so
long as you utilise all
the basic muscle types
included above.