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EXERCISE INSTRUCTIONS
Using your machine will provide you with several benefits, it will improve your physical fitness, tone
muscle and in conjunction with a calorie controlled diet help you lose weight.
1.The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles
into a stretch - if it hurts, STOP.
2.
SIDE BENDS
The
This
Cardio-vascular System and muscles wind down. This is a repeat of the warm up exercise e.g.
reduce your tempo, continue for approximately 5 minutes. The stretching exercises should now
be repeated, again remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three
times a week, and if possible space your workouts evenly throughout the week.
FORWARD
BENDS
OUTER THIGH
4
INNER THIGH
CALF / ACHILLES
Cool Down Phase
stage is to let your
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