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Elite TR-500i Treadmill
ENG
STRETCHEN
Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the
arm and roll your shoulders. This will allow the bodys natural lubrication (synovial uid) to
protect the surface of the bones at these joints..
Always warm up the body before stretching, as this increases blood ow around the body,
which in turn makes the muscles more supple.
Start with your legs, and work up the body.
Each stretch should be held for at least 10 seconds (working up to 20 to 30 seconds) and
usually repeated about 2 or 3 times.
Do not stretch until it hurts. If theres any pain, ease o
Don’t bounce. Stretching should be gradual and relaxed.
Don’t hold your breath during a stretch.
Stretch after exercising to prevent muscles tightening up. Stretch at least three times a
week to maintain exibility.
TIPS FOR STRETCHING
Hamstring Stretch:
- Keep front leg straight,
hands on bent leg (thigh).
Push down and out until
you begin to feel the
stretch in back of knee (or
straight leg).
- Keep knees unlocked and
back straight.
- Hold for about 10 seconds.
- Repeat for other leg.
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 about 10 seconds.
Thigh Stretch:
- Stand on right leg and take
hold of the left ankle with
the left hand, drawing the
foot up close behind to the
hips.
- Keep back straight and
knees together. Use a wall
for balance if required.
- Hold for about 10 seconds.
- Repeat for the other leg.
Calf Stretch:
- Stand with the back foot
at on the oor and transfer
weight to the front foot.
- Hold for about 10 seconds.
- Repeat for other leg.
Note: Keep your back and
rear leg straight when
performing this exercise.
42


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