WARM UP
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Do stretches before exercising. Warm muscles are easier to stretch, so start with a
5-10 minute warm-up, then do the stretch as follows - 5 times, 10 seconds or more
per leg. Do it again after the workout.
1. Stretch down
2. Seated hamstring stretch
Sit with one leg straight. Bring the other leg in so that it is
snug on the inside of the straightened leg. Try to touch your
feet with your hands toe. Hold for 10-15 seconds, then relax.
Repeat 3 times for each leg (see Figure 2).
3. Calf and achilles tendon stretch
Stand with both hands against the wall or tree, one foot behind.
Keeping your back legs upright and your heels on the ground,
lean toward a wall or tree. Hold for 10-15 seconds, then relax.
Repeat 3 times for each leg (see Figure 3).
4. Quadriceps stretch
Lie on the floor near the outer corner of a wall or a door
frame. Raise your left leg and rest your left heel against the
wall. Keep your left knee slightly bent. Gently straighten your
left leg until you feel a stretch along the back of your left
thigh.(see Figure 4).
5. Hip flexor stretch
Bring your left arm across your body and hold it with your
right arm, either above or below the elbow. Hold for about
30 seconds. Switch arms and repeat.(see Figures 5).
1
2
3
4
5
Bend your knees slightly, slowly bend your body forward,
relax your back and shoulders, and try to touch your toes
with your hands. Hold for 10-15 seconds, then relax. Repeat
3 times (see Figure 1).
Note: This machine is a full body training equipment, please follow the above steps to warm up.