Use Instructions

Sports suggestins and guidelines

5 to 10 minutes of warm-up before each use of the machine.It is not allowed to

shield during exercise,usually ,when preparing to restore,inhale by nose and exhale

by mouth.The breath and action should be cordinated.If the breath is short,stop the

exercise immediately.

Muscle exercise in the same parts should be rest for 48 hours,that is ,we can train

the same parts erery other day.determine the weight of the training accord to the

physical training status of the individual,and then

gradually increase theload to

to practice .The initial training of muscle soreness is a normal phenomenon,as

long as continue to practice.

Diet in order to product the digestive system,exercise can only be carried out

hour after .During exercise,dink less water,not a lot of water,so as not to increase

the burden of heart and lung .

Streching exercise

No matter how fast you walk,ﬁrst you should do streching exercise.Warm muscles

are easier to strench.Therefore,walk for 5 to 10 minutes to warm up,then stop and

do srenching exercise for 5 times as follows.Each leg should be done for 10

seconds or more each time,and then do it again after the exercise.

Stretch down

Slightly bend your knees,slowly bend your body

downward,relax your back and shoulders,touch your

feet with both hands as much as possible for 10-15

seconds,then relax and repeat 3 times.(picture 1)

Leg stretch

Sit on the clean ground,straighten one leg,put the

other leg in ,make the leg cose to the inside of the

straightened leg,touch the foot with your hand as

much as possible,keep it for 10-15 seconds,and then

relax.Repeat for 3 times for each leg.(picture 2)

Calf and foot exrension

Stand with two hands on the wall ,one foot in the back,

keep the back foot upright,heel on the ground ,tilt

towards the wall,hold for 10-15 seconds,then relax,

and make three times of ﬁgure 3for each leg.

Stretch the head chicken

Hold the wall with your right hand to grasp the balance,

then sretch back with your left hand ,grasp your left foot

and slowly pull it up to your hip until your feel the

muscle in front of your thigh is very tense,about 10-15

seconds.Then telax,do each leg three times.(picture 4)

Sretch the inner thigh muscles

With feet facing each other,and pull the feet to the

abdmen with both hands,hold for 10-15 deconds,then relax,

repeat 3 times.(picture 5)