Weider Cts 2000 Club Series English Manual - Page 25

EXERCISE FREQUENCY To maintain or improve your condition, you must workout 2-3 times per week following the pattern described above. A day of rest between workouts is recommended. After several months of exercise, the number of workouts can be increased to 4-5 times per week. The key to a successful program is REGULAR exercise. SUGGESTED STRETCHES The following stretches provide a good warm-up, or cool-down. Move slowly as you stretch - never bounce. HAM STRING STRETCH Sit with one leg extended. Bring the sole of the opposite foot toward you, resting it against the extended leg's inner thigh. Stretch toward your toe as far as possible, hold for 15 counts, then relax. Repeat three times for both legs. HAM STRING STRETCH Stretches: Groin Hamstrings, Lower Back and INNER THIGH STRETCH INNER THIGH STRETCH Sit with the soles of your feet together and knees pointing outward. Pull your feet as close into the groin area as possible. Hold for 15 counts, then relax. Repeat three times. stretches: Ouadricens. Han Muscles TOE TOUCHES Standing with your knees bent slightly, slowly bend forward from the hips. Allow your back and shoulders to relax as you stretch down toward your toes. Go as far as you can and hold for 15 counts, then relax. Repeat three times. TOE TOUCHES QUADRICEPS STRETCH Stretches: Rock Hamstrings. Back of Knees. QUADRICEPS STRETCH With one hand against a wall for balance, reach behind you and pull up your foot. Bring your heel as close to your buttocks as possible. Hold for 15 counts. Repeat. stretches; Outsdricesss. Hip Muscles CALF/ACHILLES STRETCH CALF/ACHILLES STRETCH With one leg in front of the other and arms out, lean. against the wall. Keep your back leg straight and back foot flat on the ground; then bend the front leg and lean forward by moving your hips toward the wall. Hold, then