20
breathing, reduce the speed again by 0.3 km / h. Finally, allow yourself 4 minutes to cool down. If you
do not want to increase your difficulty with speed, you can increase the difficulty by setting the incline.
A gradual increase in the angle of inclination can significantly affect the difficulty of the exercises.
CALOREIS BURNING - This exercise helps to burn calories faster. First practice for 5 minutes at 4 -
4.8 km / h, then accelerate every 2 minutes at a speed of 0.3 km / h. Try to exercise for 45 minutes. To
increase the intensity, you can try to endure training for about an hour. You can watch TV during
exercise. Once the ad starts, add 0.3 km / h and return to the original speed when it's over. As a
result, there will be more calories in your ads. At the end of the exercise, slowdown 4 minutes.
CLOTHING
For exercise, select a pair of good shoes. Do not place anything on the treadmill or device gaps during
exercise. This prevents possible wear and damage to the device. Dress up comfortably.
EXERCISE INSTRUCTIONS
THE WARM UP PHASE
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles
into a stretch. If it hurts, STOP.
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.
Shoulder lifts
Raise your right shoulder up towards your ear and hold for 2 seconds.
Then repeat for your left shoulder while lowering the right.
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.
Side stretches
Raise your arms above your head. Stretch your right arm towards the
ceiling as far as possible. Stretch your upper body towards the right
side. Then repeat the exercise for the left side.
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 15 seconds. Keep your leg stretched
and repeat exercising with other leg.
