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Wearing
What you need is a pair of good shoes; suggest use the sneaker or sports shoes. The shoes
bottoms don’t stick to any other things that can avoid to wear and tear the running board and
running belt. The clothes should be comfortable and suitable for the exercise, suggestion of
wearing cotton ventilate sportswear.
Stretch Exercise:
No matter how fast you go you should stretch first, warm up for 5-10 minutes first. Then stop and
stretch as follows - five times for 10 seconds or more on each leg, and do it again at the end of the
workout.
1. Stretch Down
With your knees slightly bent. Lean forward slowly and letting your back
and shoulders relax. Let your hands touch your toes as much as possible.
Hold for 10 to 15 seconds, then relax.Repeat 3 times(see Figure 1).
2. Hamstring stretch
Sit on a clean seat cushion and straighten one leg. Pull the other leg in so
that it clings to the inside of the extended leg. Try to touch your toes with
your hands.Hold for 10 to 15 seconds, then relax.Repeat each leg 3 times
(see Figure 2).
3. Calf and heel tendon stretch
Stand with your hands on a wall and put one leg behind. Keep your hind
legs upright and landing on your heels and leaning toward a wall.Hold for
10 to 15 seconds, then relax.Repeat each leg 3 times (see Figure 3).
4. Quadriceps stretch
Balance with your left hand on a wall or table, then extend your right hand
backward. Grab your right ankle and slowly pull toward your hip until you
feel the muscles in the front of your thigh.Hold for 10 to 15 seconds, then
relax.Repeat each leg 3 times (see Figure 4).
5. Inner thigh stretch
Sit with your feet facing each other, knees facing out. Grab your feet with
both hands and pull toward the groin. Hold for 10 to 15 seconds, then
relax.Repeat 3 times (see Figure 5).
