StayFit Health & Fitness World Private Limited

• Treadmills
• Exerbikes
• Recumbent bikes
• Up right bikes
• Elliptical Cross Trainers
• Steppers
• Rowing machines
• Multi gyms
• Benches
• Massagers
• Fitness accessories

• Assist in preparation of detailed health club plan
• Site survey and evaluation
• Project planning
• Recommend the ideal layout for equipment''s based On client specification
• Procurement and supply of equipment
• Installation, maintenance & servicing of equipment
• Training based on age, height, weight and health condition
• Install fitness equipment for home, health clubs, hotels,
• Commercial and residential complexes
• Recommend equipment based on budget, space & number of users.

Stretching Routine

Warming up is an important part of your workout, and should begin and end 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

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.

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.

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.

Toe Touch:

Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes. Reach down as far as you can and hold for 15 counts.

Side Stretch:

Open your arms to the side and continue lifting them until they are over your head. Reach your right arm as far upward toward the ceiling as you can for one count. Feel the stretch up your right side. Repeat this action with your left arm.

Calf-Achilles Stretch:

Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg straight and the left foot on the floor; then bend the left leg and lean forward by moving your hips toward the wall. Hold, then repeat on the other side for 15 counts.