15
STAMINA X ROWING MACHINE ASSEMBLY MANUAL
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)
—
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.
—
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
picture 2).
— Crus and Feet Tendon 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).
—
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).
— 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).
WARM-UP EXERCISE
