Weider Flex 2000 Plus - Exercise Frequency; Suggested Stretches for Warm-up;Cool-down

WEIDER
HEALTH
and
FITNESS
PAGE
17
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
toa
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
opp
foot
toward
you,
resting
it
against
the
extended
leg’s
inner
thigh.
Stretch
toward
our
toe
as
far
as
possible,
hold
for
15
counts,
then
relax.
Repeat
hree
times
for
both
legs.
Stretches:
Hamstrings,
Lower
Back
and
Croin
INNER
THIGH
STRETCH
Sit
with
the
soles
of
your
feet
together
and
knees
inting
outward.
Pull
your
feet
as
close
into
the
groin
area
as
possible.
Hold
for
15
counts,
then
relax.
Repeat
three
times.
Stretches:
Quadriceps,
Hip
Muscies
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.
Stretches:
Hamstrings,
Back
of
Knees,
Back
QUADRICEPS
STRETCH
With
one
hand
against
a
wall
for
balance,
reach
behind
you
and
pull
up
your
foot.
Bring
you
heel
as
close
to
your
buttocks
‘as
possible.
old
for
15
counts.
Repeat.
Stretches:
Quadriceps,
Hip
Muscles
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
repeat
on
the
other
side.
То
cause
even
further
stretching
of
the
Achilles
tendons,
slightly
bend
back
leg
as
well.
Stretches:
Calves,
Achilles
Tendons,
and
Ankles