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4. EXERCISE GUIDELINES
Before using your treadmill, it is best to take 5 -10 minutes doing warm
up stretching exercises. Stretching prior to
exercise will improve flexibility and reduce
chances of exercise related injury.
1)
Downward stretch
The body bends forward slowly so that the back and
shoulders relaxed, hands to touch the toes as far as possible.
Maintain 10 to 15 seconds, and then relax. Repeated 3
times (see Figure 1).
2)
Crus sinew stretch
Put one leg straight, the other leg inward to keep straight
the inside. A hand to touch the toes as far as possible.
Maintain 10 to 15 seconds, and then relax. To do a leg each
repeat 3 times (see Figure 2).
3)
Crus and heal sinew stretch
Two hands extending wall or table stand, one foot in the
post. Hind legs to keep upright and lean to the walls or
trees direction. Maintain 10 to 15 seconds, and then relax.
To do a leg each repeat 3 times (see Figure 3).
4)
muscles stretch
Right hand extending the wall or cable, keep balance, then
the left hand back stretch to seize the left ankle to the hips
slowly pulls, until you feel the front thigh muscles tense.
Pull about 10 ~ 15 seconds, then relax. To do a leg each
repeat 3 times (see Figure 4).
5)
Sartorius muscle (inner thigh muscles) stretch
The sole of the feet relative, seated knee outward. Hands
grasp the feet to the groin direction pull slowly. Maintain 10 to 15 seconds, then relax. Repeated
3 times (see Figure 5).
