Exercise Instructions - HOMCOM A90-227 Assembly Instruction Manual

T h e W a r m U p P h
T h e W a r m U p P h
get the blood flowing around the body and the muscles working properly.
This stage helps
It will also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching
exercises as shown below. Each stretch should be held for approximately 30 seconds, do
not force or jerk your muscles into a stretch - if it hurts, STOP.
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 right
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's 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 left 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.

EXERCISE INSTRUCTIONS

a s e
a s e
10
1 2
3
4
5