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Idiomas disponibles
Idiomas disponibles
instruction:
Speed 1.0-3.0 KM/H
Speed 3.0-4.5KM/H
Speed 4.5-6.0KM/H
Speed 6.0-7.5KM/H
Speed 7.5-9.0KM/H
Speed 9.0-12.0KM/H intermediate speed walking
Speed 12.0-14.5M/H well experiences of running
Speed 14.5-16.0KM/H excellent runner
Attention: The velocity of movement ≤6KM/H, the normal walking; The velocity of movement
≥8.0KM/H ,the runner.
Before exercise, it is advised to take 5 – 10 minutes to warm
up and stretch, Do these 5 exercises shown below each 5
times.
1. Downward stretch: bend the body forward while keeping the
legs straight, relax the back and shoulders, then try to reach
your feet with your hands. Maintain the farthest you can
stretch for about 10-15 seconds, relax and repeat 3 times
(see Figure l).
2. Hamstring stretch: Sitting on the ground, put one leg
forward, bend the other leg inwards, and try to touch your
toes with you hand. Maintain the position for about 10-15
seconds. Repeat for each leg three times. (see Figure 2).
3. Tendon stretch: with both hands on a wall, posting up on
one leg, put the other leg back. Keep legs straight and
maintain the position for 10-15 seconds. Relax and repeat
three times for each leg.(see figure 3)
4.
Quad stretch: put a hand on a wall and use the other hand
to grab your respective leg as seen in the figure. Pull the leg
up and maintain position for 10-15 seconds, relax and
repeat three time for each leg.(see
5. Sartorius (inner thigh muscles) stretch: Put each foot
against each other as shown in the figure. Stretch by
pushing down on your knees. Hold position for about 10-15
seconds, relax and repeat 3 times. (see figure 5)
Warning: ALWAYS UNPLUG THE TREADMILL FROM THE ELECTRICAL OUTLET BEFORE
CLEANINGOR SERVICING THE UNIT.
not well physical
less movement and workout
normal walking
fast walking
Jogging
Warm Up Exercise
figure 4)
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