Use and Care Manual

9
WARM UP STAGE
Maintenance Instruction
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 the stretch: knees slightly curved, the body bent forward slowly,
so that the back and shoulders relaxed, hands try to touch your toes.
Maintain 10 to 15 seconds, and then relax. Repeat three times to do
(see Figure l).
2. Hamstring stretch: sitting on the clean seat, put one leg straight.
Inward close to the other leg to make it close to the inside leg straight.
Hands try to touch the toes. Maintain 10 to 15 seconds, and then relax.
Repeat for each leg do three times (see Figure 2).
3. Legs and feet tendon stretch: two on the Rotary wall or tree stand, one
foot in the post. Keep legs straight and heel to tilt the direction of the
wall or tree. Maintain 10 to 15 seconds, and then relax. Repeat for
each leg do three times (see Figure 3).
4. Quadricones stretch: the left hand wall or table Cu master balance,
and then stretched his right hand back to seize the right foot to the
buttocks with slowly pull until you feel the front thigh muscles tense.
Maintain 10 to 15 seconds, then relax. Repeat for each leg to do three
times (see Figure 4).
5. Sartorius muscle (inner thigh muscles) stretch: Foot In contrast, the
knee outward to sit down. The hands grasp the feet to the groin pull.
Maintain 10 to 15 seconds, and then relax. Repeat three times (see
Figure 4)