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Quick Start Guide
Sit up bench has a slanted, declined position and are either stationary or adjustable. They are
designed for abdominal exercises, but can be used for chest presses and other exercises as
well. Sit up benches have a padded backrest and support pads for bracing the feet to provide
stability during exercising
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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 5-10 minutes, Then we suggest the following
stretch exercise, five times. 10 counts for each time or
longer do these exercise again after sports.
1. Toe Touch (picture 1)
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.
2. Hamstring Stretch (picture 2)
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.
3. Calf-Achilles Stretch (picture 3)
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.
4. Quadriceps stretch (picture 4)
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.
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