Exercise Advises And Plan - HOMCOM A90-201V70 Assembly Instruction Manual

Warm up Do warm up exercise for 5~10 minutes before using this product
Breath Do not hold your breath when you are using this product, try to breath by nose and
coordinate with your movement. You should stop if breath too hasty
Exercise frequency Muscle should rest for 48 hours after exercising
Intensity It depends different individual, please increase intensity gradually, the fatigue can
be cure under this situation.
Diet To protect the digestive system, please do not use this product in 1 hour after meal,
also do not take any food in half hour after exercise. Try to not drink water when doing exercise to
reduce visceral burden.
Stretching exercises No matter what speed you will run, a first stretching exercise is necessary, it
can improve muscle activity and reduce the risk of sports injured. So you can follow the bellowing
guidance after warming up, 5 times for each pose, and do it again after exercise.
1.Stretch down bend down relax shoulder and back then try to touch
your feet, 3 times (picture 1)
2.Stretch le g s sit on a mat , stretch one le g and kee p the other to sta y
balance then tr y to touch y our toes of the strai g ht le g , sta y the pose for
10 ~ 15 seconds then re peat to the other le g , 3 times(picture 2 )
3.Stand and put y our hands on the wall or table , then pus h y our bod y
down and sta y 10 ~ 15 seconds , 3 times for each le g( p icture 3)
4.Ankle j oint stretch
Stand and hold somethin g to kee p balance, then pu ll one ankle to y our
Buttocks until y ou feel tense on le g muscle, sta y 10 ~ 15 seconds, 3 times
for each le g(p icture 4 )
5. Thi g h stretch
Sit and kee p feet a g ainst, then pu ll feet to g roin, sta y 10 ~ 15 seconds
and do it for 3 times( p icture 5)

Exercise advises and plan