Soozier A90-220V80, Инструкция по сборке

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Quantity of exercise
15-20 minutes of exercise is a great way to save time. Warm up for 5 minutes
at a speed of 4-4.8 km / h, then increase to 0.3 km / h per minute, until you feel
it will be a challenge to continue doing the exercise for 45 minutes at a
specified speed.
The above content is only for reference, please consult a doctor or a
professional.
Stretching exercise
No matter how fast you run, it's best to do stretching exercise first. The
warmed up muscles are easier to stretch, so walk for 5-10 minutes to warm up.
Then stop and do stretching exercises as follows: five times, each leg for 10
seconds or more, and do stretching exercises again after training.
1. Stretch downwards:
Bend your knees slightly and bend your body slowly forward to
relax your back and shoulders. Touch your toes with your
hands, keep for 10-15 seconds, and then relax. Repeat the
exercise 3 times.
2. Hamstring Stretch
Sit on a clean cushion. Straighten one leg and pull the other leg
inward so that it’s close to the inside of the straight leg. Try to
touch your toes with your hands, keep for 10-15 seconds,
and then relax. Repeat 3 times for each leg.
3. Achilles tendon stretch:
Stand in front of a wall supporting by both arms, keep one leg
behind the other in a vertical position, flex the other leg for
10-15 seconds, repeat 3 times for each leg.
4. Quadriceps Stretch
Use your left hand to support against the wall and flex your right leg, holding
your foot with your right hand, keep that position for 10-15 seconds, and repeat
3 times for each leg.
5. Sartorius muscle stretch:
Sit on the floor and put the soles of your feet together, hold both feet with both
hands and pull them in the direction of your groin. Keep that position for 10-15
seconds, and repeat 3 times.