HOMCOM A91-053 Originalbetriebsanleitung Seite 3

Before exercise, it is better Warm muscles stretch more easily, so the first of 5 ~ 10 minutes
to warm up. Then in accordance with the following methods to stop and do stretching
exercises - do five times, each leg every time 10 seconds or more time to do it again after
the end of the exercise.
1.Down Stretch
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 left
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 is 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 right 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 it for 10~15 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.
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