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EXERCISE GUIDELINES
Before using your treadmill, it is best to take 5 -10 minutes doing warm up stretching exercises.
Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury.
1.
Downward stretch
The body bends forward slowly so that the back and shoulders
relaxed, hands to touch the toes as far as possible. Maintain 10
to 15 seconds, and then relax. Repeated 3 times (see Figure 1).
2.
Crus sinew stretch
Put one leg straight, the other leg inward to keep straight the
inside. A hand to touch the toes as far as possible. Maintain 10
to 15 seconds, and then relax. To do a leg each repeat 3 times
(see Figure 2).
3.
Crus and heal sinew stretch
Two hands extending wall or table stand, one foot in the post.
Hind legs to keep upright and lean to the walls or trees
direction. Maintain 10 to 15 seconds, and then relax. To do a
leg each repeat 3 times (see Figure 3).
4.
Muscles stretch
Right hand extending the wall or cable, keep balance, then the
left hand back stretch to seize the left ankle to the hips slowly
pulls, until you feel the front thigh muscles tense. Pull about
10 ~ 15 seconds, then relax. To do a leg each repeat 3 times
(see Figure 4).
5.
Sartorius muscle (inner thigh muscles) stretch
The sole of the feet relative, seated knee outward. Hands grasp
the feet to the groin direction pull slowly. Maintain 10 to 15
seconds, then relax. Repeated 3 times (see Figure 5).
