YOSUDA CARDIO CLIMBER, User Manual

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EXERCISE INSTRUCTIONS
Warm-Up
A successful exercise program consists of three parts: warm-up, aerobic
exercise, and cool-down. Warm-up is a very important part of your exercise
routine and should be done before each exercise session. Warm-up exercises
relax your body and stretch muscles so your body is ready for more strenuous
work.Cool-down exercises after a workout can help relax your muscles and
reduce soreness.
We recommend the following warm-up/cool-down exercises before and after
every session. Follow the illustrations below.
1 2
3
4
5
1. Down Stretch
Bend your knees slightly and bend body slowly, let your back
and shoulders relax, and try to touch your toes. Keep it for 10
~15 seconds, repeat 3 times.
2. Hamstring Stretch
Sit with your left leg extended and bend your right leg at the
knee as you place the sole of your right foot against the inner
thigh of your extended leg. Try to touch your toes. Keep it for
10 ~15 seconds, and then switch leg, repeat 3 times.
3. Calf and Foot Stretch
Place both hands against a wall to aid your balance. Press the
ball of your left foot against the wall and keep the heel of the
same foot rested on the floor (make sure your left knee is
bent). Slowly start to straighten your left knee and you will feel
the muscles in your left calf stretch. Switch leg and repeat 3
times.
4. Quadriceps Stretch
Stand on your left leg and hold onto a support with your left
hand. Flex your right leg behind you, grasp your ankle or foot
with your right hand and pull your foot toward your buttocks.
Keep your back straight and right knee pointed down. Switch
leg and repeat 3 times.
5. Groin Stretch
Sit with your knees flexed and soles of feet together. Hold your
ankles and bend at your hips (keep your back straight) as you
press your knees toward the floor with your elbows, repeat 3
times.