JETStream HOME GYM MG-510, Owner'S Manual

Page: 19 / 20

SUGGESTED STRETCHES
The following stretches provide a good warm-up, or cool-down.
Move slowly as you stretch-never bounce.
HAM STRING STRETCH
Sit with one leg extended. Bring the sole of the opposite foot
toward you, resting it against the extended leg's inner thigh.
Stretch toward your toe as far as possible, hold for 15 counts,
then relax. Repeat three times for both legs.
Stretches: Hamstrings, lower Back and Groin
INNER THIGH STRETCH
Sit with the soles of your feet together and knees
pointing outward. Pull your feet as close into the groin area
as possible. Hold for 15 counts, then relax.
Repeat three times.
Stretches: Quadriceps, Hip Muscles
TOE TOUCHES
Standing with your knees slightly bent,
slowly bend forward from the hips.
Allow your back and shoulders to relax
as you stretch down toward your toes.
Go as far as you can and hold for 15 counts,
then relax. Repeat three times.
Stretches : Hamstrings, Back of Knees, Back
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind you and
pull up your foot. Bring your heel as close to your bottom as possible.
Hold for 15 counts. Repeat.
Stretches: Quadriceps, Hip Muscles.
CALF / ACHILLES STRETCH
With one leg in front of the other and arms out, lean against the wall. Keep your
back leg straight and back foot flat on the ground; then bend the front leg and
lean forward by moving your hips toward the wall.
Hold, then repeat on the other side. To further stretching of the Achilles tendons,
slightly bend the back leg as well.
Stretches: Calves, Achilles Tendons, and Ankles.
- 17 -
WARM - UP
WARM - UP GUIDELINES
Warming up is an important part of every workout. Warming up prepares the body for
more strenuous exercise by: increasing circulation, delivering more oxygen to the
muscles, and raising the body temperature.