Stretch Exercise - SPORTSTECH CX650 Manuel De L'utilisateur

Stretch exercise

No matter how you do sports, please do some stretch
at first, The warm muscle will extend easily, so warm
up yourself with 5-10minutes, Then We suggest the
following stretch exercise, five times.10counts for
each time or longer do these exercise again after
sports.
1、
Toe Touch
Slow bend forward from your waist, letting your
back and shoulders relax as you stretch toward
your toes, Reach down as far as you can and hold
for 15 counts. And then relax, repeat 3
times.(picture 1)
2、
Hamstring Stretch
Sit with your right leg extend. Rest the sole of
your left foot against your right inner thigh. Stretch
toward your toe as far as possible. Hold for 15
counts. Relax and then repeat with left leg
extend .Then relax and repeat 3 times for each
leg.. (picture 2)
3、
Calf-Achilles Stretch
Lean against a wall with your left leg in front of
the right and your arms forward,
Keep your right leg straight and the left foot on
the floor, then bend the left leg and lean forward
by moving your hips toward the wall, Hold, then
repeat on the other side for 15 counts .Then relax
and repeat 3 times for each leg(picture 3)
4、
Quadriceps stretch
With one hand against a wall for balance, reach
behind you and pull your right foot up .Bring your
heel as close
10-15counts,relax.Repeat three times for each
foot.(picture 4).
5、
Inner Thigh Stretch
Sit with the soles of your feet together with your knees pointing outward. Pull your feet as
close into your groin as possible. Gently push your knees towards the floor. Hold for 15
counts.Then relax and repeat 3 times.
(picture 5).
Quick Start Guide
to your buttocks. hold for
1
3
5
4