U.N.O MOTIVE FITNESS Multi-Gym SMART, Assembly & User Manual

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Exercising Information
Shoulder Lift
Rotate and lift your right shoulder up towards your ear for one count.
Relax then repeat for the left shoulder.
Repeat 3 - 4 times.
Calf / Achilles Stretch
Turn towards the wall and place both hands on it. Support yourself with
one leg while the other is placed behind you with the sole flat on the
floor. Bend the front leg and lean towards the wall, keeping the rear leg
straight so that the calf and Achilles tendon are stretched hold for 5
seconds. Repeat with the other leg.
Repeat 2 - 3 times.
Side Stretch
Open both arms to the side and gently lift them above your head.
Reach your right arm as high as you can for one count, gently
stretching the muscles of the stomach and lower back. Repeat
the action with your left arm.
Repeat 3 - 4 times.
Inner Thigh Stretch
Sit on the floor and pull your legs toward your groin, the soles of
your feet together. Hold your back straight and lean forward over
your feet. Tighten the thigh muscles and hold for 5 seconds.
Release and repeat 3 - 4 times.
Hamstring Stretch
Sit on the floor with your right leg extended and place your left
foot flat against the right inner thigh. Stretch forward toward the
right foot and hold for 10 seconds. Relax and then repeat with
the left leg extended.
Repeat 2 - 3 times.
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