Stretching Exercises; Display - Casada POWERWALKER Mode D'emploi

Stretching exercises

Before using the treadmill, it is best to do some stretching for 5 to 10 minutes to warm up.
Stretching before exercising helps to improve flexibility and reduces the risk of injury.
QUADRICEPS
While standing, reach your right hand behind to grab your right foot or ankle. Bring
the heel towards the buttocks until you feel a stretch in your front thigh. Keep your
knees together and avoid a hollow back! You can place one hand against a wall for
balance. Hold for 15 counts and repeat on the other side.
INNER THIGHS
Sitting on the ground with your legs stretched out in front of you, bend
your knees and bring the soles of your feet to touch each other, knees pointing
outwards. Pull your feet as close to your hips as possible. Gently press your
knees towards the floor. Hold for 15 seconds.
HAMSTRINGS
Stand upright, on an exhale bend forward, lower your arms and upper
body to the ground as far as you can. You should feel a pleasant stretch in
the backside of your legs. Hold for 15 seconds, then try to go further into
the stretch by deepening on the exhales and maintain the position on the
inhales.
CALVES AND ACHILLES TENDON
Lean both arms against a wall. Step your left leg in front of your right leg. Keep your
right leg straight and your left foot on the floor. Then bend your left leg and lean
forward by moving your hips towards the wall. Hold for 15 seconds and repeat on
the other side.
HEAD ROLLS
Lean your head to the right for a second and feel the stretch on the left side of
the neck. Then lean your head back, stretch your chin upward and keep your
mouth open. Lean your head to the left for a second and feel the stretch on the
right side of the neck. Head back to centre, then lower your head to your chest.
Repeat twice.
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Stretching exercises
SHOULDER LIFTS
Lift your right shoulder up to your ear for a second. Then lift the
left shoulder for one second as you simultaneously lower the right.
LATERAL STRETCHING
Open your arms to the side. Stretch both arms over your head and
pull each arm alternately a little higher towards the ceiling. Hold
for 15 seconds.

Display

Initial
Time
0:00
(Minutes/seconds)
Speed (km/h) 0.0
Distance (km) 0.0
Heart rate
P
(beats per minute)
Calories (kcal) 0
Default Setting range Display scope
30:00 8:00 – 99:00 0:00 - 99:59
N/A N/A 1 - 12
1.0 1.0 - 99.0 0.0 – 99.9
N/A N/A 40 - 199
50 20 - 990 0 - 999
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