11
WARM-UP EXERCISE
It is better to do some warm-up exercise. Warm the muscle easy stretch, so use 5-10 minutes to warm-up.
Then stop and according below method to do stretch exercise for five times, and each foot do 10 seconds
or more every time. After running, do those stretch exercises one more time.
1. Reach Down
Knees slightly bent and body slowly bent
forward, back and shoulders relax, trying to touch toes. Keep
10-15 seconds, and relax. Repeat 3 times
(See picture l).
2. Hamstrings Stretches
Sitting on a clean cushion, put one
leg straight, the other inward and close to the inside of the
straight leg. Try to touch your toes by hand. Keeping 10-15
seconds, and relax. Repeat 3 times for each leg
(See picture
2).
3. Crus and Feet Tendon Stretches
Standing with two
hands on the wall or tree, one leg behind. Keeping your legs
straight and the heel on the ground, tilt to the wall or tree. Keep
10-15 seconds, and relax. Repeat 3 times for each leg (
See
picture 3).
4. Quadriceps Stretches
Keeping your balance with your left
hand holding on the wall or table, then stretch your right heel
toward your buttocks slowly, until you feel very tense in the front
of your thigh. Keep10-15 seconds, and relax. Repeat 3 times for
each leg
(See picture 4).
5. Sartorius (Inner Muscles of the Thigh) Muscle
Stretches Sitting down with your soles opposite and knees
outward. Pull feet toward groin Keep 10-15 seconds, and relax.
Repeat 3 times
(See picture 5).
Содержание ZX3500
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