SPORTSTECH F37 Bedienungsanleitung Seite 38

Warm up exercise is important in preparing the muscles for activity whilst minimising the risk of injury.
You may choose to warm up with a light/brisk walking pace for 5-10 minutes before stopping and
performing some simple stretches. (As shown in the pictures below)
(1)
(3)
(4)
(5)
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9. Warm-Up Exercise
1. Hamstring Stretch (Standing) - Keep your knees slightly
bent and slowly lean forward, back and shoulders relaxed, rea-
ching towards your toes. You should feel the tension and slight
discomfort in your hamstring muscles. Hold for 15 - 20 seconds.
Repeat 2-3 times.
(2)
2. Hamstrings Stretches (Seated) - Sitting on the floor prefer-
ably on a mat, put one leg straight, the other inward and close to
the inside of the straight leg. Lean forward from the hips, reaching
towards your toes. Hold for 10-15 seconds, and relax. Repeat 3
times for each leg (See picture2).
3. Calf Stretches - Standing with two hands on the wall or tree,
one leg behind. Keeping your legs straight and the heel on the
ground, lean forward towards the wall or tree. Hold for 10 -15
seconds, and relax. Repeat 3 times for
each leg (See picture 3).
4. Quadriceps Stretches - Keeping your balance with your left
hand holding onto a wall or stationery fixture, grasp your right
foot with your right hand and stretch your right heel toward your
buttocks slowly, until you feel the stretch in the front of your thigh.
Hold for 10 - 15 seconds, and relax. Repeat 3 times for each leg
(See picture 4).
5. Sartorius (Inner Muscles of the Thigh) Muscle Stretches
- Sitting down with the soles of your feet or shoes together and
your knees positioned outward. Pull your feet towards your groin
until you can feel the stretch. Hold for 10 -15 seconds, and relax.
Repeat 3 times (See picture 5).
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