HOP-SPORT HS-1500L B Bedienungsanleitung Seite 70

GB Warm-up
Before the actual training, you should do warm-up exercises. Warmed-up muscles stretch easier, so the first 5 ~ 10 minutes spend on body warm-up.
Then, in accordance to the instructions below, do stretching exercises. The same exercises can be done after training.
1.
Bend the legs lightly in knees, bend over forward slowly, back and arms loose,
try to touch the toes with hands. Last in this position from 10 to 15 seconds, then
straighten up. Repeat three times.
2.
Sitting on the floor, put the one leg straight, the other bend in the knee, so the whole
foot of the bent knee touches straighten leg. Try to touch toes of straight leg with
hand. Last in this position from 10 to 15 seconds, then relax. Repeat three times
on each leg.
3.
Lean both hands on wall, bend one leg in knee softly, set foot forward in wall
direction. Stick the other leg back, knee joint should be straight, the foot set forward
in wall direction should touch the ground with whole surface. Last in this position
from 10 to 15 seconds, then relax. Repeat three times on each leg.
4.
Prop up your right hand against the wall or table to keep balance. Then put your left
hand to the back to slowly grab your left feet and pull it to the bottoms until you feel
the tension in frontal thighs muscles. Last in this position from 10 to 15 seconds,
then relax. Repeat three times on each leg.
5.
Sit on the floor, bend the knees and place them so the soles touch each other.
Grab the feet with your hands and try to push legs with elbows, so you can feel
tension on the inside of your thighs. Last in this position from 10 to 15 seconds,
then relax. Repeat three times.
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