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Pure Multi Purpose Bench 8523MB Manual

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WARM UP EXERCISES
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire
program at least two and preferably three times a week, resting for a day between workouts. After several
months, you can increase your workouts to four or five times per week.
Warming up is an important part of your workout, and should begin every session. It prepares your body for
more strenuous exercise by heating up and stretching out your muscles, increasing your circulation and
pulse rate, and delivering more oxygen to your muscles. At the end of your workout, repeat these exercises to
reduce sore muscle problems. We suggest the following warm-up and cool-down exercises:
Inner Thigh Stretch
Sit with the soles of your feet together with your knees
pointing outward. Pull your feet as close into your groin as
possible. Gently push your knees towards the floor. Hold for
15 counts.
Hamstring Stretch
Sit with your right leg extended. Rest the sole of your left foot
against your right inner thigh. Stretch toward your toe as far as
possible. Hold for 15 counts. Relax and then repeat with left
leg extended.
Head Roll
Rotate your head to the right for one count, feeling the stretch
up the left side of your neck. Next, rotate your head back for
one count, stretching your chin to the ceiling and letting your
mouth open. Rotate your head to the left for one count, and
finally, drop your head to your chest for one count.
Shoulder Lift
Lift your right shoulder up toward your ear for one count. Then
lift your left shoulder up for one count as you lower your right
shoulder.
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