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4. EXERCISE GUIDELINES
Before using your treadmill, it is best to take 5 -10 minutes doing warm
up stretching exercises. Stretching prior to exercise will improve
flexibility and reduce chances of exercise related injury.
6)
Downward stretch
The body bends forward slowly so that the back and shoulders
relaxed, hands to touch the toes as far as possible. Maintain 10 to
15 seconds, and then relax. Repeated 3 times (see Figure 1).
7)
Crus sinew stretch
Put one leg straight, the other leg inward to keep straight the inside.
A hand to touch the toes as far as possible. Maintain 10 to 15
seconds, and then relax. To do a leg each repeat 3 times (see
Figure 2).
8)
Crus and heal sinew stretch
Two hands extending wall or table stand, one foot in the post.
Hind legs to keep upright and lean to the walls or trees direction.
Maintain 10 to 15 seconds, and then relax. To do a leg each repeat
3 times (see Figure 3).
9)
muscles stretch
Right hand extending the wall or cable, keep balance, then the left
hand back stretch to seize the left ankle to the hips slowly pulls,
until you feel the front thigh muscles tense. Pull about 10 ~ 15
seconds, then relax. To do a leg each repeat 3 times (see Figure 4).
10) Sartorius muscle (inner thigh muscles) stretch
The sole of the feet relative, seated knee outward. Hands grasp the feet to the groin direction pull
slowly. Maintain 10 to 15 seconds, then relax. Repeated 3 times (see Figure 5).
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