Exercise Instructions - Homcom A90-226 Manual De Usuario

T h e W a r m U p P h
T h e W a r m U p P h
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.
.Down Stretch
1
Bend your knees slightly and body slowly, let
your back and shoulders relax, and try to
touch your toes.Keep it for 10 ~15
seconds,repeat 3 times.
2. Hamstring Stretch
Sitting on a clean cushion,then bend your
right foot.Place your left foot against the
inner thigh of your right foot. Try to touch
your toes 。Keep it for 10 ~15
seconds,repeat each foot 3 times .
3. Calf and Foot Stretching
Stand and place both hands on a wall or a
tree,one foot behind.Keep the behind foot
stand and it's heel on the floor,then tilt to
the wall or tree.Keep it for 10 ~15
seconds,repeat each foot 3 times .
4 Quadriceps Stretch
Place your left hands against a wall or a desk
to aid your balance.Then grasp your ankle
with your left hand and pull your foot toward
your buttocks. Keep
seconds,repeat each foot 3 times .
5. Groin Stretch
Sit with your knees flexed and soles of feet
together.Hold your ankles and bend at your
hips.Keep it for 10 ~15 seconds,repeat 3
times.

EXERCISE INSTRUCTIONS

a s e
a s e
it for 10 ~15
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