BH FITNESS BT7050, Руководство пользователя

Страница: 13 / 31

13
BT 7050Treadmill
Warm-up Exercise
Friendly reminder
It is better to do some warm-up exercise. Warm the muscle easy stretch, so
use 5-10 minutes to warm-up. Then stop and according below method to
do stretch exercise for five times, and each foot do 10 seconds or more
every time. After running, do those stretch exercises one more time.
Reach Down
Knees slightly bent and body slowly bent forward, back and shoulders
relax, trying to touch toes. Keep 10-15 seconds, and relax. Repeat 3 times
(See picture l) .
Hamstrings Stretches
Sitting on a clean cushion, put one leg straight, the other inward and close
to the inside of the straight leg. Try to touch your toes by hand. Keeping
10-15 seconds, and relax. Repeat 3 times for each leg (See picture 2) .
Shank and heel tendon stretching
Standing with two hands on the wall or tree, one leg behind. Keeping your
legs straight and the heel on the ground, tilt to the wall or tree. Keep 10-15
seconds, and relax. Repeat 3 times for each leg
(See picture 3)
.
Quadriceps stretching
Keeping your balance with your left hand holding on the wall or table, then
stretch your right heel toward your buttocks slowly, until you feel very
tense in the front of your thigh. Keep10-15 seconds, and relax. Repeat 3
times for each leg (See picture 4) .
Sartorius (inner thigh muscles)
stretching
Sit down with soles facing each other and knees facing outward. Grab the feet with both hands and pull them in the
direction of the groin. Hold on for 10-15 seconds and then relax. Repeat it 3 times (See Figure 5) .