Master F-13 User Manual page 56

exercising.
Diet
To protect digestive system, exercise should be taken one hour after a meal.
Eating should be done at least half an hour after exercising. When exercising,
drink less water, and especially avoid drinking much so as not to increase the
burden of heart and kidney.
Stretching exercise
Whatever your running speed is, you'd better do stretching exercise first. Warn
muscles are easier to stretch, so walk for 5 to 10 minutes to warn up. Next, stop
to do stretching exercise for five times according to the following methods, 10
seconds or more for each leg, and do again after exercising.
1. Stretching downward
Slightly bend knees, and slowly bend the body
down. Relax back and shoulders, touch the legs
and toes as close as possible with hands, keep
for 10~15 seconds and then relax. Repeat for
three times. (see picture 1)
2. Hamstring stretching
Sit on a clean cushion, stretch one leg straight,
bend the other leg inside to cling to the inner
side of the straight leg, touch the legs and toes
as close as possible with hand, keep for 10~15
seconds and then relax. Repeat for three times
for each leg. (see picture 2)
3. Shank and heel tendon stretching
Stand with two hands on the wall or desk and
one foot backward.Keep back-leg upright and
its heel touching the
ground, leantoward to the wall or desk, keep for
10~15 seconds and then relax.Repeat for three
times for each leg. (see picture 3)
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