DHS Fitness DHS 5450, Руководство пользователя

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WARM UP INSTRUCTION
Before exercise, it is better to do stretching exercises. Warm
muscles stretch more easily, so the first of 5 ~ 10 minutes to
warm up. Then in accordance with the following methods to
stop and do stretching exercises - do five times, each leg every
time 10 seconds or more time to do it again after the end of the
exercise.
1. Down the stretch: knees slightly curved, the body bent
forward slowly, so that the back and shoulders relaxed, hands
try to touch your toes. Maintain 10 to 15 seconds, then relax.
Repeat three times to do (see Figure l).
2. Hamstring stretch: sitting on the clean seat, put one leg
straight. Inward close to the other leg to make it close to the
inside leg straight. hand try to touch the toes. Maintain 10 to 15
seconds, then relax. Repeat for each leg do three times (see
Figure 2).
3. Legs and feet tendon stretch: two on the Rotary wall or tree
stand, one foot in the post. Keep legs straight and heel to tilt
the direction of the wall or tree. Maintain 10 to 15 seconds,
then relax. Repeat for each leg do three times
(see Figure 3).
4 .quadricones stretch: the left hand wall or table Cu master
balance, and then stretched his right hand back to seize the
right foot to the buttocks with slowly pull until you feel the front
thigh muscles tense. Maintain 10 to 15 seconds, then relax.
Repeat for each leg to do three times (see Figure 4).
5. Sartorius muscle (inner thigh muscles) stretch: Foot In
contrast, the knee outward to sit down. The hands grasp the
feet to the groin pull. Maintain 10 to 15 seconds, then relax.
Repeat three times(see Figure 5).