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Fitness Advice and Guidelines
Warm-up
5 to 10 minutes of warm-up exercise before each use of the machine.
Breathing
Breathing should not be shielded during exercise. In general, inhale
through the nose and exhale through the mouth when preparing to restore
the movement.Breathing and movement should be coordinat-ed, If you
feel short of breath, stop exercising immediately.
Frequency
There should be a 48-hour rest for the muscles after exercising, and it is
best to do the same training at intervals of one day.
Intensity
The training content is determined according to the individual's physical
condition, and then practice with the principle of gradual loading. The
soreness wil slowly disappear while exercising.
Diet
In order to protect the digestive system, after eating, vou must wait more
than one hour before vou can exercise.After training, you must wait more
than half an hour before eating. Drink less water during exercise, especialy
avoid drinking a lot of water, so as not to increase the burden on the heart
and kidneys.
Stretching exercises:
No matter what speed you run. it's best to do stretching exercises first to warm your body and
stretch your muscles more easil. So walk for 5 to 10 minutes to warm up. then stop and do stretching
exercises 5 times as follows, each leg do it for 10 seconds or more each time. Do it again after the
exercise is over.
1. Stretch Down
Bend your knees slightly, and bend your body slowly, letting your back and shoulders
relax, and repeat 3 times. (See Picture 1)
2. Hamstring Stretch
Sit on a clean cushion, straighten one leg and retract the other leg so that it is close
to the inner side of the straight leg. Try to touch the toes with your hands, hold for 10-
15 seconds. Then relax, each leg repeats this three times. (See Picture 2)
3. Stretching the Calf and Achilles Tendon
Stand with both hands supporting the wall or table, with one foot behind, keep your
hind legs upright and your heels on the ground, tilt towards the wall or table, hold for
10-15 seconds. Then relax, each leg repeats this three times. (See Picture 3)
4. Ankle Extension
Hold fixed support with your right hand to grasp the balance, then stretch your left
hand to your back, grab your left ankle and slowly pull up to the hip position until you
feel the muscles in front of your thighs are tight, hold for 10-15 seconds. Then relax,
each leg repeats this three times. (See Picture 4)
5. Stretching the Inner Thigh Muscles
Sit with the bottom of the legs facing each other, with the knees facing outwards,grasp
the feet with both hands and pull them towards the groin, hold for 10-15 seconds.
Then relax, and repeat the procedure 3 times. (See Picture 5)
