Do it again at the end of your workout.
of 1.6~3.2 km/h, stand up straight, look forward, use one foot in the running belt
"climb" a few times, as relaxed as possible: then stand on the running belt with its
movement. After feeling comfortable, slowly increase the speed to 3-5 km/h. Keep
going at this speed for about 10 minutes, then slowly bring the machine to a stop. Do
not run at high speed for the first time to avoid falling.
1. Stretch down
Bend your knees slightly and slowly bend forward, letting your back and shoulders
relax and touching your toes with your hands. Hold for 10-15 seconds. Then relax.
Repeat 3 times on each leg
2. Stretching of hamstrings
Sit on a clean cushion and stretch one leg straight. Pull the other leg in so that it fits
snugly against the inside of the extended leg. Try to touch your toes with your hands.
Hold for 10-15 seconds, then relax. Repeat 3 times on each leg.
3. Stretch the little foot and heel tendon
Stand with two hands against a wall or tree, one foot behind. Keep your hind legs
upright and your heels on the ground, leaning toward a wall or tree. Hold for 10-15
seconds, then relax. Repeat 3 times on each leg
4. Quadriceps stretch
Balance on a wall or table with your left hand, then reach back with your right hand,
grab your right ankle and slowly pull toward your hip until you feel tension in the front
of your thigh. Hold for 10-15 seconds, then relax. Repeat 3 times on each leg.
5. Sartorius (inner thigh muscles) stretch
Sit with your feet facing each other and your knees facing out. Grab your feet with
both hands and pull toward your groin. Hold for 10-15 seconds, then relax. Repeat 3
times.
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Summary of Contents for ZF-0301
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