9
Training Instructions
By using this product, you can not only strengthen your body constitution and
exercise your muscles, but also lose weight through reasonable diet collocation.
Warm-up before training
Warm-ups boost your blood circulation and make your muscles reach a better state of
training, while reducing the risk of cramp or muscle strain during training. Before
training, do warm-ups according to the following instructions. Every stretching
exercise shall be taken for about 30s. Be sure not to do strenuous stretching exercises
to avoid muscle injury. In case of muscle injury, stop exercising immediately.
Training stage
This is a formal training stage. The long-term and regular exercise could improve the
flexibility of leg muscles. The key is to do exercises with a stable training intensity
according to your personal condition. Be sure to choose an appropriate training
intensity to control your heart rate within the target range shown in the figure below.
Keep training for at least 12min with your heart rate controlled within the target range,
and most people keep training for 15-20min at the beginning.
Cool-down after training
In this stage, repeat all the exercises done in the warm-up stage, while the range and
speed of movement can be appropriately reduced, which takes about 5min. Through
exercises, the body heat is adjusted to relax the muscles. Strenuous stretching
activities are not recommended, as they may cause muscle injury.
After adapting to the exercise, you may gradually increase the duration and intensity
of training, and the training frequency of three times every week is recommended. If
possible, you should record the average training level every week.
Bending
exercise
Sideways
stretching
Inner thigh exercise
Crus exercise
Lateral thigh exercise
