EN
Always step backwards while stepping down from the platform.
Choose an appropriate step height. If you find the exercise too demanding, lower the
platform.
Warm up
You should go through a series of warm up exercises before
every work out.
Begin with a march. Loosen your spine and begin to lift up your knees. Your heel should always touch
the ground. March for 3-4 minutes.
Knee lift
Keep your supporting leg straight as you lift the opposite knee. Lower, then
alternate legs. During the warm up phase, stretch all muscle groups that will be
used during the training. Stay for 6-8 seconds in each position.
Glute press
Calf stretch
Move your leg backward and press to the floor. Both tips of your feet have to
point forward.
Hamstring and knee stretch
Continue with stretching of your calf, move the weight of your body onto the leg behind
you and stretch the knee. Press the front leg out of
the
hip as much as possible.
Hip stretch
Arm circling
Quadriceps stretch
Stand holding onto a secure object, or have one hand raised out to the side for balance. Raise
one heel up toward your buttocks, and grasp hold of your foot, with one hand. Inhale, slowly
pulling your heel to your buttock while gradually pushing your pelvis forward. Aim to keep
both knees together, having a slight bend in the supporting leg.
You can start your training now.
