15
STEP 8
•
Place the I-pad holder (100) onto the console assembly (39) and secure with four Philips CKS
self-tapping screws (62).
•
WARNING!
This step is needed if you want to buy an I-pad. Otherwise you can leave this step
out.
EXERCISING INSTRUCTIONS
A successful workout begins with warm-up exercises and ends with cool-down (relaxing) exercises.
The warm-up exercises should make your body ready for the main workout. The cool-down phase
should protect your muscles from injuries and cramps. Do warm-up and cool-down exercises as
shown in the chart below.
Touching your toes
Slowly bend your back from hips. Keep your back and arms relaxed while
stretching downwards to your toes. Do it as far as you are able and hold the
position for 15 seconds. Bend your knees slightly.
Upper thigh
Lean against a wall with one hand. Reach down and behind you. Lift up your
right or left foot to your buttock as high as possible. Keep for 30 seconds and
repeat twice for each leg.
Hamstring stretched
Sit and outstretch your right leg. Rest the sole of your left foot against the inside
of your right tight. Stretch out your right arm along your right leg as far as you
can. Hold for 15 seconds and relax. Repeat all with your left leg and left arm.
Inside upper thigh
Sit on the floor and place your feet together. Knees are pointed outwards. Pull
your feet as close as possible to your groin. Press your knees carefully
downwards. Keep this position for 30-40 seconds if possible.
Calves and Achilles tendon
Lean against a wall with your left leg in front of the right one and your arms
forward. Stretch out your right leg and keep your left foot on the floor. Bend your
left leg and lean forwards by moving your right hip in the direction of the wall.
Hold for 30-40 seconds. Keep your leg stretched and repeat exercising with
other leg.
