Costway SuperFit Sp37460, Руководство пользователя

Страница: 7 / 10

1
2
3
4
5
6
、Sports advice and guidelines
warm-up exercise
warm up for 5-10mins before each operation
Breathe
Do not hold your breath during operation. Normally prepare to release action and inhale through the
nose,exhale through the mouth. The breathing should be coordinated with movement. If the breathing
is too rapid, the movement should be stopped immediately.
Frequency
The exercise of the same muscle should keep 48hours of rest. That is , only train the same
area every other day.
Load
Determine the amount of training according to the individual physical condition, and then practice
according to asymptotic load.It is normal phenomenon for muscle soreness at the beginning of training.
As long as continue to practice the soreness can be eliminated.
Relax
The reductive action should be done for 5mins after practicing every time. Especially exten d fl abby
for ministry muscle.avoid muscle long-term condensation, and keep muscl e fl exibility.
Diet
Do not eat at least 1 hour before training and half an hour after training to protect your digest
system. Avoid drinking plenty of water to avoid increasing burden of heart and kidney.
Stretching exercise
It is important to stretch before training, no matter how intense the training will be. It is
easier to stretch the muscles when they are warm. warm up by running for 5 to 10 minutes
and then stop and stretch as follows 5 times for 10 seconds or more on each leg. continue
to stretch even after training. Do it again after you work out.
1. Stretch down
Bent your knees slightly and slowly bend your body to relax your back and shoulders. And try to touch
your toes with your hands. Hold for 10-15 seconds, then relax. Repeat three times (se e fi gure1)
2 ． Hamstring stretch
Sit on a clean seat cushion and straighten one leg. Bring the other leg in close to the inside of the leg.
Try to touch your toes with your hands.Hold for 10-15 seconds, then relax.
Repeat with each leg three times (se e fi gure 2)
3. Stretch the calf and hamstring
Stand with two hands on a wall or tree. One foot is behind. Keep your hind legs straight and on your heels,
leaning against a wall or tree. Hold for 10-15 seconds. And then relax.
Repeat 3 times for each leg.(se e fi gure 3)
4. Quadriceps stretch
Keep balance with left hand to hold the wall or table. Then extend your right hand backward.
Hold your right ankle and slowly pulling toward your hips until you feel tension in front of your thighs
muscles. Hold for 10-15 seconds, then relax. Repeat 3 times with each leg (se e fi gure4)
5. Sartorius muscle (muscle of the inner thigh) stretch
Sit with your feet facing each other and knees facing out. Grab both feet with both hands and put toward
the groin. Hold for 10-15 seconds. Then relax, repeat 3 times (se e fi gure 5)
11 12