Bike Box JB902, Instructions Manual

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WARMING UP AND COOLING DOWN – IMPORTANT
One of the most important parts of your workout is to prepare your body for
exercise on the Bike Box.
Warming up and cooling down exercises are identical and easy to
remember. Both warming up and cooling down should be done slowly and
accurately, there is no hurry to complete these exercises, it is more important
to complete them. In addition, it is good practise to move around after the cool
down exercises to further dissipate the lactic acid.
Warming up
Warming up the muscles substantially
decreases the chances of injury
and only takes a few moments to
do. The Bike Box can also be used
for warming up and cooling down
exercise,
Cooling down
Cooling down helps removes the
lactic acid build-up in the muscles by
oxygenating the muscles after your
exercise routine.
Lactic acid is what makes you ache
after a workout, cooling down should
be undertaken soon after the last set
of exercises you intend to complete.
TOP TIP
Use a chair or a
wall to help keep
your balance
if you need to.
CALF AND ACHILLES STRETCH
Stand approximately one arm’s length
away from a wall or chair with your
feet hip-width apart. Keeping your toes
pointed forward, move one leg in close
to the chair while extending the other
leg behind you. Bending the leg closest
to the chair and keeping the other leg
straight, place your hands on the chair.
Keep the heel of the back leg on the
ground and move your hips forward.
Slowly lean forward from the ankle,
keeping your back leg straight until
you feel a stretch in your calf muscles.
Hold for 20 to 30 seconds. Repeat the
exercise for the opposite leg.
QUADRICEPS STRETCH
Stand close to a wall, chair or other
solid object. Use one hand to assist
your balance. Bend the opposite
knee and lift your heel towards your
buttocks. Reach back and grasp the
top of your foot with the same side
hand. Keeping your inner thighs close
together, slowly pull your foot towards
your buttocks until you feel a gentle
stretch in the front of your thigh. You
do not have to touch your buttocks
with your heel. Stop pulling when you
feel the stretch. Keep your kneecap
pointing straight down and keep your
knees close together. (Do not let the
lifted knee swing outward.) Hold the
stretch for 20 to 30 seconds. Repeat
the exercise for the other leg.
INNER THIGH STRETCH
Sit on the floor and bend your legs so
that the soles of your feet are together.
Place your hands on your ankles. Lean
zforward from the waist and press
down lightly on the inside of your
knees. You should feel a stretch in the
muscles of your inner thighs.