SPORTNOW A91-273V00 Instrucciones De Montaje página 18

Before exercise, it is better Warm muscles stretch more easily, so the
first of 5 ~ 10 minutes to warm up. Then in accordance with the
following methods to stop and do stretching exercises - do five times,
each leg every time 10 seconds or more time to do it again after the end
of the exercise.
1.Down Stretch
Bend your knees slightly and body
slowly, let your back and shoulders
relax, and try to touch your toes. Keep
it for 10~15 seconds, repeat 3 times.
2.Hamstring Stretch
Sitting on a clean cushion, then bend
your left foot. Place your left foot
against the inner thigh of your right
foot. Try to touch your toes. Keep it
for 10~15 seconds, repeat each foot 3
times.
3.Calf and Foot Stretching
Stand and place both hands on a wall
or a tree, one foot behind. Keep the
behind foot stand and it is heel on the
floor, then tilt to the wall or tree. Keep
it for 10~15 seconds, repeat each foot
3 times.
4. Quadriceps Stretch
Place your right hands against a wall
or a desk to aid your balance. Then
grasp your ankle with your left hand
a n d p u l l y o u r f o o t t o w a r d y o u r
buttocks. Keep it for 10~15 seconds,
repeat each foot 3 times.
5.Groin Stretch
Sit with your knees flexed and soles
of feet together. Hold your ankles and
bend at your hips. Keep it for 10~15
seconds, repeat 3 times.
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