Manual Sportstech BRT150 (page 24 of 86) (English, German, Dutch, French, Italian, Spanish)

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5. TRAINING INSTRUCTIONS

To prevent injuries you should start with warm-up and

stretching exercises before each workout.

No matter how you do sports, please do some stretch at ﬁrst. The warm muscle will extend easily. This

reduces the risk of a spasm, or muscle injury, during exercise. To warm up yourself we suggest the

following stretch exercise as shown in the graphic: Do not overstretch or pull your muscles.

IF IT HURTS, STOP IT!

Side bends

Pass the arm over your head and bend the upper body in the same

direction. Hold this position for 10 to 15 seconds and slowly stra-

ighten up yourself. Repeat this 3 times for each side. (picture 1).

Toe Touch

Slow bend forward from your waist, letting your back and shoulders

relax as you stretch toward your toes, Reach down as far as you

can and hold for 15 counts. And then relax, repeat 3 times.

(picture 2)

Quadriceps stretch

With one hand against a wall for balance, reach behind you and pull

your right foot up .Bring your heel as close to your buttocks. hold

for 10-15counts,relax.Repeat three times for each foot. (picture 4)

Inner Thigh Stretch

Sit with the soles of your feet together with your knees pointing

outward. Pull your feet as close into your groin as possible. Gently

push your knees towards the ﬂoor. Hold for 15

counts.Then relax and repeat 3 times. (picture 5)

Calf-Achilles Stretch

Lean against a wall with your left leg in front of the right and your

arms forward, Keep your right leg straight and the left foot on the

ﬂoor, then bend the left leg and lean forward by moving your hips

toward the wall, Hold, then repeat on the other side for 15 counts

.Then relax and repeat 3 times for each leg. (picture 3)

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Sportstech BRT150 Manual

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