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the tension. Do not forget to stretch after exercising for not less than 3-4 minutes. A proper stretching can
prevent muscle fatigue and cramps.
Your whole sole should be in contact with the stepping platform. Do not
stick your butt out and exercise diagonally.
Always step backwards while stepping down from the platform.
Choose an appropriate step height. If you find the exercise too
demanding, lower the platform.
Warm up
You should go through a series of warm up exercises before every work out.
Begin with a march. Loosen your spine and begin to lift up your knees. Your heel
should always touch the ground. March for 3-4 minutes.
Knee lift
Keep your supporting leg straight as you lift the opposite knee. Lower, then
alternate legs. During the warm up phase, stretch all muscle groups that will be
used during the training. Stay for 6-8 seconds in each position.
Glute press
Calf stretch
Move your leg backward and press to the floor. Both tips of
your feet have to point forward.
Hamstring and knee stretch
Continue with stretching of your calf, move the weight of your
body onto the leg behind you and stretch the knee. Press the
front leg out of the hip as much as possible.
Hip stretch
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