Insportline Forsan IN 16185, User Manual, Page: 20 / 22

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Always wear appropriate sports clothes and sports shoes. Avoid too loose dress that could be
easily caught in the machine.
WARM-UP/STRETCHING EXERCISES
Each proper exercising should start with a warm-up phase and end with a cooling down phase. The
warm-up phase should prepare your body for strenuous workout and the cool-down phase should
protect your muscles from pain. To do it properly follow instructions in the chart below.
Neck exercise
Tilt your head to the right and feel the tension in your neck. Drop slowly your
head to your chest in a semi-circle and then return your head to the left. You will
feel a nice pain on your neck area. Repeat alternatively for several times.
Shoulders
Lift the left and right shoulders alternatively or lift both shoulders simultaneously.
Arm stretching
Stretch your left and right arm alternatively towards ceiling. Feel the tension in
your left and right side. Repeat this exercise for several times.
Upper thigh
Support yourself by placing your hand on the wall. Reach down behind you and
lift up your right or left foot to your buttock as close as possible. Feel a
comfortable tension on your upper thigh. Maintain this position for 30 seconds
and repeat twice for each leg.
Inside upper thigh
Sit on the floor and place your feet so that knees are outwards. Pull your feet
closely to your groin. Press your knees carefully downwards. Maintain this
position for 30-40 seconds, if possible.
Touch toes
Bend your body slowly forwards and try to touch your feet with your hands.
Reach down as far as possible to your toes. Keep it for 20-30 seconds if
possible.
Knees
Sit on the floor and stretch your right leg. Bend your left leg and place your foot
on your right upper thigh. Now try to reach your right foot with your right arm.
Keep it for 30-40 seconds.
Calves/Achilles tendon
Place both hands on the wall and support you with full body weight. Move your
left leg backwards and alternate it with your right leg. Stretch the back of the leg.
Keep for 30-40 seconds if possible.