DHS Fitness DHS 2621, Руководство пользователя

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Quick Start Guide
Stretch exercise
No matter how you do sports, please do some stretch
at first, The warm muscle will extend easily, so warm
up yourself with 5-10minutes, Then We suggest the
following stretch exercise, five times.10counts for
each time or longer do these exercise again after
sports.
1. Toe Touch
Slow bend forward from your waist, letting your
back and shoulders relax as you stretch toward
your toes, Reach down as far as you can and hold
for 15 counts. And then relax, repeat 3 times.
( picture 1)
2. Hamstring Stretch
Sit with your right leg extend. Rest the sole of your
left foot against your right inner thigh. Stretch
toward your toe as far as possible. Hold for 15
counts. Relax and then repeat with left leg
extend .Then relax and repeat 3 times for each
leg.. (picture 2)
3. Calf-Achilles Stretch
Lean against a wall with your left leg in front of the
right and your arms forward,
Keep your right leg straight and the left foot on the
floor, then bend the left leg and lean forward by
moving your hips toward the wall, Hold, then
repeat on the other side for 15 counts .Then relax
and repeat 3 times for each leg (picture 3)
4. Quadriceps stretch
With one hand against a wall for balance, reach
behind you and pull your right foot up .Bring your
heel as close to your buttocks. hold for 10-
15counts,relax.Repeat three times for each
foot.(picture 4).
5. Inner Thigh Stretch
Sit with the soles of your feet together with your
knees pointing outward. Pull your feet as close into
your groin as possible. Gently push your knees
towards the floor. Hold for 15 counts.Then relax
and repeat 3 times.
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