HOP-SPORT ULTIMA PRO HS-4500LB Instruction Manual page 74

GB Warm-up
Before the proper training you should do the warm-up exercises. Warmed-up muscles are stretching easier, so the first 5 ~ 10 minutes should
be devoted to warming up the body. Then, according to the instructions below, do the warm-up exercises. You can do the same exercises again
after the training.
1.
Bend the knees slightly, lean forward slowly, back and shoulders relaxed, try to
touch the toes with your hands. Try to last in this position for 10 to 15 seconds
and then straighten up. Repeat the exercise 3 times.
2.
Sitting on the floor, put the one leg straight, bend the other leg in the knee so that
the foot of the bended leg touches the straightened leg. Try to touch the toes of
the straightened leg with your hand. Last 10 to 15 seconds in this position, then
relax. Repeat the exercise 3 times for each leg.
3.
Put your hands against the wall, bend the one knee slightly, set the foot straight
towards the wall. Put the other leg straight back, knee joint has to be straight, foot
set towards the wall should touch the floor with the full surface. Last in this position
for 10 to 15 seconds, then relax. Repeat the exercise 3 times for each leg.
4.
Put your right hand against the table or wall to keep balance. Then put the left
hand to the back to slowly grab left foot and pull it to the bottom until you feel front
thigh muscles tension. Last in this position for 10 to 15 seconds and then relax.
Repeat the exercise 3 times for each leg.
5.
Sit on the floor, bend the knees and set them so that the feet touch each other with
soles. Grab the feet with hands, try to press the legs with elbows so that you can
feel the stretching on the inner part of the thighs. Last in this position for 10 to 15
seconds and then relax. Repeat the exercise 3 times.
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