Kayoba 002-714, Руководство по эксплуатации, Страница: 26 / 26

EN
26
Stretching of front thighs
Hold your left hand against the wall, stretch the other hand
backwards and pull up the right foot. Pull your heel towards your
bottom. Count to 15 and then repeat on the left side.
FIG. 11
Stretching the inside of the thighs
Sit with your feet towards each other and your knees pointing
out. Pull your feet as close to your crotch as possible. Carefully
press down your knees to the floor. Hold and count to 15.
FIG. 12
Toe stretching
Bend forward from your waist and allow your back and shoulders
to relax when you stretch towards your toes. Stretch as far as you
can and hold while counting to 15.
FIG. 13
Stretching of bottom thighs
Stretch out your right leg. Place the left sole of your foot against
the inside of the right thigh. Stretch as far as you can towards
your toes. Hold and count to 15. Relax and repeat on the left leg.
FIG. 14
Stretching the calves/heels
Put your hands against a wall with the left leg in front of the right
and your arms stretched forward. Hold the right leg straight and
the left foot against the floor. Bend the left leg and lean forward
by moving your hips towards the wall. Hold and repeat on the
other side and count to 15.
FIG. 15
WARMING-UP AND RELAXING
A good exercise programme should include warming-up, fitness
training and relaxing. Carry out the full programme at least two
or three times a week, with one day of rest between the sessions.
After a few months of exercising you can increase to four to five
times a week.
Fitness training
Fitness training is a sustained activity that sends oxygen to your
muscles via your heart and lungs. With fitness training you
improve the capacity of your heart and lungs. You train your
physical fitness every time you exercise a large muscle group,
such as legs, arms or buttocks. Fitness training makes your
heart beat quickly and you breathe deeply. Fitness training
is an important part of the overall exercising.
Warming-up
Warming-up is an important part of all exercising. Always start
each workout by warming up and stretching your body before the
coming exercises. This increases your blood circulation and pulse
rate, which delivers more oxygen to your muscles.
Relaxing
Relax at the end of each session to reduce tenderness in tired
muscles.
Shoulder rolling
Lift your right shoulder towards your ear and count one. Now
lift your left should and count one, while lowering your right
shoulder.
FIG. 8
Neck stretching
Turn the head to the right a moment and feel the stretching in in
the left side of the neck and then tilt the head backwards, stretch
the chin up towards the ceiling and open your mouth. Turn
the head to the left a moment and then let the head fall down
towards the chest a moment.
FIG. 9
Side stretching
Stretch out your arms to the sides and hold them above your
head. Stretch your right arm as far as you can towards the ceiling
and count one. Repeat on the left side.
FIG. 10