FF Europe BHTN13, Оригинальное руководство пользователя, Страница: 15 / 32

15
DE FR EN ES EN
I
MPORTANT SAFETY INSTRUCTIONS
EXERCISE INSTRUCTIONS
SIDE BENDS
OUTER THIGH
STRETCHES
FORWARD BENDS
INNER THIGH
CALF / ACHILLES
STRETCHES
STRETCHES
Using the equipment will provide you with several benefi ts, it will improve your physical fi tness,
tone muscle and in conjunction with a calorie controlled diet help you to lose weight.
1. The warm-up phase
This stage helps get the blood circulation fl owing and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as
shown below. Each stretch should be held for approximately 30 seconds. Do not force or jerk your
muscles into a stretch - if it hurts, STOP the excercise immediately.
2. The cool down phase
This stage is to let your cardio-vascular system and muscles wind down. This is a repeat of the
warm up exercise e.g. reduce your tempo and continue for approximately 5 minutes. The stretching
exercises should then be repeated, again remembering not to force or jerk your muscles into a
stretch.
As you get fi tter, you may train longer and harder. It is advisable to train at least three times a
week. If possible, spread your workouts evenly throughout the week.