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
Lateral thigh
exercise
Crus exercise
Inner thigh exercise
