Abilica Mill 30 Manual page 76

WARM-UP EXERCISE
It is better to do some warm-up exercise. Warm the muscle easy stretch, so use 5-10
mins to warm-up. Then stop and according below method to do stretch exercise for
five times, and each foot do 10 seconds or more every time. After running, do those
stretch exercises again
1. Reach Down ：Knees slightly bent and
body slowly bent forward, back and
shoulders relax, trying to touch toes.
Keep 10-15 seconds and relax. Repeat 3
times (See picture l).
2. Hamstrings Stretches: Sitting on a
clean cushion, put one leg straight, the
other inward and close to the inside of
the straight leg. Try to touch your toes
with your hands. Keeping for 10 to 15
seconds, and relax. Repeat 3 times for
each leg (See picture 2).
3. Crus and Feet Tendon Stretches:
Standing with two hands on the wall or
tree, one leg behind. Keeping your legs
straight and the heel on the ground, tilt
to the wall or tree. Keep 10 to 15
seconds, and relax. Repeat 3 times for
each leg (See picture 3).
4. Quadriceps Stretches: Keeping your
balance with your left hand holding on
the wall or table, then stretch your right
heel toward your buttocks slowly, until
you feel very tense in the front of your
thigh. Keep10 to 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 your soles opposite and
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