Mobiclinic STEPPLUS Manual De Instrucciones página 12

Steps machine
STEPPLUS
ES EN FR IT DE PT NL SWE PL DK
WARNING
- Do not bend down while mounted on the machine as this could cause it to tip over.
Each training session should include the following three parts:
1. A warm-up consisting of 5-10 minutes of stretching and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in preparation for exercise.
2. Training zone exercise, consisting of 20-30 minutes of exercise with your heart rate in the training zone.
(Note: during the first few weeks of your training programme, do not keep your heart rate in your training
zone for more than 20 minutes).
3. A cool down of 5-10 minutes of stretching. This will increase the flexibility of your muscles and help
prevent problems after exercise.
- Recommended stretches
Move slowly, never use sudden movements while stretching.
1. Heel Touch Stretch
Stand with your knees bent slightly and bend forward from your hips. Allow your
back and shoulders to relax as you lower down to your heels as far as possible.
Hold for 15 seconds, then relax. Repeat 3 times.
Stretches: Hamstrings, back of knees and back.
2. Stretching of the hamstrings
Sit with one leg extended. Bring the sole of the opposite foot up to the thigh
of your outstretched leg. Grasp towards the toes as far as possible. Hold for 15
seconds, then relax. Repeat 3 times for each leg.
Stretches: hamstrings, lower back and groin.
3. Calf/heel stretch
With one leg in front of the other, lean forward with your hands and place them
against the wall. Keep your back straight and your back foot on the floor. Bend
your front leg, pull forward and move your hips toward the wall. Hold for 15
seconds, then relax. Repeat 3 times for each leg. For a greater hamstring stretch,
bend the back leg as well.
Stretch: Calf, heel and hamstrings.
4. Quadriceps stretch
With one hand against the wall for balance, grab one foot with the opposite hand.
Bring your heel as close to your hip as possible. Hold for 15 seconds, then relax.
Repeat 3 times each leg.
Stretches: quadriceps and hip muscles.
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