Zaap TX-3000, Manual

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9
Warm-Up Exercise
Warm up exercise is important in preparing the muscles for activity whilst
minimising the risk of injury. You may choose to warm up with a light/brisk walking
pace for 5-10 minutes before stopping and performing some simple stretches. (As
shown in the pictures below)
1. Hamstring Stretch (Standing) - Keep your
knees slightly bent and slowly lean forward,
back and shoulders relaxed, reaching towards
your toes. You should feel the tension and
slight discomfort in your hamstring muscles.
Hold for 15 - 20 seconds. Repeat 2-3 times.
2. Hamstrings Stretches (Seated) - Sitting on
the floor preferably on a mat, put one leg
straight, the other inward and close to the
inside of the straight leg. Lean forward from
the hips, reaching towards your toes. Hold for
10-15 seconds, and relax. Repeat 3 times for
each leg (See picture2).
3. Calf Stretches - Standing with two hands on
the wall or tree, one leg behind. Keeping your
legs straight and the heel on the ground, lean
forward towards the wall or tree. Hold for 10
-15 seconds, and relax. Repeat 3 times for
each leg (See picture 3).
4. Quadriceps Stretches - Keeping your
balance with your left hand holding onto a
wall or stationery fixture, grasp your right foot
with your right hand and stretch your right
heel toward your buttocks slowly, until you
feel the stretch in the front of your thigh.
Hold for 10 - 15 seconds, and relax. Repeat 3
times for each leg (See picture 4).
5. Sartorius (Inner Muscles of the Thigh)
Muscle Stretches - Sitting down with the
soles of your feet or shoes together and your
knees positioned outward. Pull your feet
towards your groin until you can feel the
stretch. Hold for 10 -15 seconds, and relax.
Repeat 3 times
(See picture 5).