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IMPORTANT WARMING UP AND COOLING DOWN
OVERHEAD / TRICEPS STRETCH
Stand with your feet shoulder width
apart and your knees slightly bent.
Lift one arm overhead and bend your
elbow. Reaching down behind
your head with your hand toward the
opposite shoulder blade. Walk your
fingertips down your back as far as
you can. Hold this position. Reach up
with your opposite hand and grasp
your fexed elbow. Gently assist the
stretch by pulling on the elbow. Hold
for 20 to 30 seconds. Repeat the
exercise for the opposite arm.
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STANDING HAMSTRINGS STRETCH
Stand with your legs hip width apart.
Extend one leg out in front of you
and keep that foot flat against the
ground. With your hands resting
lightly on your thighs, bend your
back leg and lean forward slightly
from your hips until you feel a stretch
in the back of your thigh. Be sure to
lean forward from the hip joint rather
than bending at your waist. Hold for
20 to 30 seconds. Repeat the exercise
for the opposite leg.
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IMPORTANT WARMING UP AND COOLING DOWN
Warming up and cooling down should take around ten minutes each.
It is sensible to adjust this timing according to your own situation. You
would beneft from a longer warm-up session if you exercise soon
after waking up than you would after a walk to the shops and back for
example.
Take your time warming up and cooling down, enjoy the stretches as
they will make you feel better.
TOP TIP:
As you progress, you can create your own warm up and cool down
exercise routine, you do not need to keep strictly to the above routine
so long as you utilise all the basic muscle types included above.
STORAGE & CLEANING
• Clean the machine with a damp cloth and mild detergent only,
immediately after use. Ensure the machine is unplugged from the
mains before cleaning is undertaken.
• Regularly check the cord/cable for damage before storing. Should
the cord/cable be damaged in any way it must ONLY be replaced by
the manufacturer or a similar qualifed person in order to avoid
hazard.
• Regularly check the machine but do not switch ON if it appears to
be damaged or operating incorrectly. DO NOT attempt to carry out
any repair to the machine in any way as this must in all cases be
referred to a suitably qualifed technician.
• Never pull the cord/cable to disconnect from the power outlet.
Always grasp the plug and pull to disconnect.
• Remove the plug when not in use.
• Should you need to store your machine between uses, it is advisable
to seek help to move it. Store on its feet at all times.
TOP TIP:
Use a weak solution of anti-bacterial washing up liquid in warm water
and a microfbre cloth to clean your machine; be sure to wring out the
cloth so that it is just damp. Do ensure your machine is unplugged
before attempting cleaning.
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