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BEFORE TRAINING
Using your roman chair will provide you with several benefits. It will improve your physical fit-
ness and excercise and strengthen your back and gluteal muscles.
Calf / Achilles
Side bends
Outer Thigh
Inner Thigh
Forward bends
The Warm Up Phase
This stage increases the blood criculation and gets the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as
shown above. Each stretch should be held for approximately 30 seconds, do not force or jerk
your muscles into a stretch - if it hurts, STOP.
AFTER TRAINING
The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the
warm up exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching
exercises should now be repeated, again remembering not to force or jerk your muscles into the
stretch. As you get fitter you may need to train longer and harder. It is advisable to train at least
three times a week, and if possible space your workouts evenly throughout the week.
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