X-BIKE B131B Owner's manual - Owners Manual
OWNERS MANUAL
08
WARMING UP AND COOLING DOWN -
IMPORTANT
One of the most important parts of your
workout is to prepare your body for exercise
on the Folding Exercise Comfort Plus Bike .
WARMING UP
Warming up the muscles substantially decreases the
chances of injury and only takes a few moments to
do. Warming up exercises can be done using
the Folding Exercise Comfort Plus Bike as a
pedestal or away from the machine.
COOLING DOWN
Cooling down helps removes the lactic acid build-
up in the muscles by oxygenating the muscles after
your exercise routine. Lactic acid is what makes
you ache after a workout, cooling down should be
undertaken soon after the last set of exercises you
intend to complete.
Warming up and cooling down exercises are identical and easy to remember. Both warming up and
cooling down should be done slowly and accurately, there is no hurry to complete these exercises,
it is more important to complete them. In addition, it is good practise to move around after the cool
down exercises to further dissipate the lactic acid.
In addition, if you are tiring between your sets,
you can use one or more of the following routines
to keep your body warm whilst you are recovering.
TOP TIP
Use a chair or a
wall to help keep
your balance if
you need to.
QUADRICEPS STRETCH
Stand close to a wall, chair or other solid object. Use
one hand to assist your balance. Bend the opposite
knee and lift your heel towards your buttocks. Reach
back and grasp the top of your foot with the same
side hand. Keeping your inner thighs close together,
slowly pull your foot towards your buttocks until you
feel a gentle stretch in the front of your thigh. You
do not have to touch your buttocks with your heel.
Stop pulling when you feel the stretch. Keep your
kneecap pointing straight down and keep your knees
close together. (Do not let the lifted knee swing
outward.) Hold the stretch for 20 to 30 seconds.
Repeat the exercise for the other leg.