Manual Tommy Teleshopping Wayflex Shake It - WF485 (page 6 of 11) (English)

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Warm-Up The purpose of warming up is to prepare your body for exercise and to minimize

injuries. Warm up for two to ﬁve minutes before strength training or aerobic exercising.

Stretching Stretching while your muscles are warm after a proper warm-up and again after

your strength or aerobic training session is very important. Muscles stretch more easily at

these times because of their elevated temperature, which greatly reduces the risk of injury.

Stretches should be held for 15 to 30 seconds. Do not bounce.

SUGGESTED STRETCHING EXERCISES

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 area as far as possible. Hold for 15

counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip

muscles.

Cool-Down The purpose of cooling down is to return the body to its normal, or near normal,

resting state at the end of each exercise session. A proper cool-down slowly lowers your heart

rate and allows blood to return to the heart. Your cool-down should include the stretches listed

above and should be completed after each strength training session.

WARM-UP AND COOL-DOWN

Hello I have a problem that my wayflex is not working
The power is ok but when turning on button it gives EE
How can I solve this problem Submitted on 8-6-2022 at 10:43
Reply Report abuse
I need info about the different programs (from P0 to P9). There is no explanation in the User manual. Submitted on 17-1-2021 at 17:56
Reply Report abuse

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Tommy Teleshopping Wayflex Shake It - WF485 Manual

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