BLADEZ AEROPRO H930 Owner's Manual page 7

The correct form for several basic stretches is shown at the right. Move slowly as you stretch -
never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend
forward from your hips. Allow your back and shoulders
to relax as you reach down toward your toes as far as
possible. Hold for 15 counts, then, relax. Repeat 3
times. Stretches: Hamstrings, Back of Knees, and Back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite
foot toward you and rest it against the inner thigh of your
extended leg. Reach toward your toes as far as possible.
Hold for 15 counts, then, relax. Repeat 3 times for each
leg. Stretches: Hamstrings, Lower Back, and Groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and
place your hands against a wall. Keep your back leg
straight and your back foot flat on the floor. Bend your
front leg lean forward and move your hips toward the
wall. Hold for 15 counts, then, relax. Repeat 3 times for
each leg. To cause further stretching of the Achilles
tendons, bend your back leg as well. Stretches: Calves,
Achilles tendons and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and
grasp one foot with your other hand. Bring your heel as
close to your buttocks as possible. Hold for 15 counts,
then, relax. Repeat 3 times for each leg. Stretches:
Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees
outward. Pull your feet toward your groin areas far as
possible. Hold for 15 counts, then, relax. Repeat 3 times for
each leg. Stretches: Quadriceps and hip muscles.
TRAINING GUIDELINES (Cont'd)
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AEROPRO