10
The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It
will also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises
as shown below. Each stretch should be held for approximately 30 seconds, do not force or jerk
your muscles into a stretch - if it hurts, STOP.
1.Down Stretch
Bend your knees slightly and 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
Sitting on a clean cushion,then bend your right
foot.Place your left foot against the inner thigh of
your right foot. Try to touch your toes
。
Keep it
for 10 ~15 seconds,repeat each foot 3 times .
3. Calf and Foot Stretching
Stand and place both hands on a wall or a tree,one
foot behind.Keep the behind foot stand and it
’
s
heel on the floor,then tilt to the wall or tree.Keep
it for 10 ~15 seconds,repeat each foot 3 times .
4. Quadriceps Stretch
Place your left hands against a wall or a desk to aid
your balance.Then grasp your ankle with your left
hand and pull your foot toward your buttocks.
Keep it for 10 ~15 seconds,repeat each foot 3
times .
5. Groin Stretch
Sit with your knees flexed and soles of feet
together.Hold your ankles and bend at your
hips.Keep it for 10 ~15 seconds,repeat 3 times.
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Summary of Contents for RM002
Page 4: ...3 Exploded Drawing...
Page 5: ...4 Hardware Package...
