BodyCraft VR500 Pro, Owner'S Manual

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STRETCHING
Stretching should be included in both your
warm up and cool down, and should be
p e r f o r m e d a f t e r 3 - 5 m i n u t e s o f l o w
intensity aerobic activity or calisthenic t y p e
e x er c i s e . Stretching M o v em e n t s sh o u l d
b e performed slowly and smoothly, with no
bouncing or jerking. Move into the stretch
until slight tension, not pain, is felt in the
m u sc l e a n d h o l d f o r 20 - 30 s e c o n d s .
Breathing should be slow, rhythmical and
under control, making sure never to hold
your breath.
1. Quadriceps Stretch
R ea c h be h i n d b o d y
with one hand , grasp
top of foot and pull heel
toward buttocks while
maintaining an erect
and upright pos ture.
Hold for 20-30 seconds
and release . Repeat
for opposite leg.
2. Calf, Achilles
Stretch
Keeping b a c k l e g
straight and foot flat on
floor with toes pointed
straight ahead, move
hips forward by bending
knee on front l eg. H old
f or 2 0- 3 0 seconds
and release. Repeat
for oppos ite le g.
Holding thigh against
upper body, extend leg
towar d ceiling. Hold
f o r 2 0 - 3 0 s e c o n d s .
Repeat for opposite
le g.
3. Back Stretch
4. Rear Upper Arm
Stretch
6. Buttocks, Hips, Abdominal Stretch
7. Inner Thigh Stretch
8. Chest, Shoulder,
Upper Arm Stretch
With arms extended
and hips directly over
feet, lower upper body
below hand level by
bending at the knees.
Hold for 20 - 30
seconds and rel ease.
Grasp elbow and pull
hand toward midline of
the body while
maintaining an erect
and upright posture.
Hold for 20 - 30 seconds
and release. Repeat
for opposit e ar m.
Move buttocks forward
away from arms while
keeping arms extended
b a c k a n d p a l m s o n
ground. Hold for 20-30
seconds and rel ease.
With soles of feet
together, lean forward
fr om t he waist while
applying downward
pressure to the inside of
the knees. Hold for
20 - 3 0 seconds and
rel ease.
While keeping both shoulders in contact
with the ground, gently pull knee toward
the ground. Hold for 20-30 seconds and
release. Repeat for opposite side.
5. Hamstring, Lower
Back Stretch
1
5