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EN
SUGGESTED TRAINING GUIDELINES
Warning: before beginning this or any exercise program, consult your physician. This
is especially important for persons over the age 35 or persons with pre-existing health
problems. Read all instructions before using.
STEP 1: WARM UP
QUADRICEPS STRETCH
CALF & ACHILLES STRETCH
Warm up by stretching for at least 5-10 minutes. When performing these
stretches, your movement should be smooth and slow, with no bouncing
or jerking. Move into the strecht until you feel a slight tension, not pain. Be
sure not to hold your breath. Remember that all stretches must be done for
both sides of your body.
Stand close to a wall, chair or other solid object, use one hand to assist your
balance. Bend your knee and bring your heel toward your buttock. Reach
for your ankle with your hand. Stand straight and feel a slight pull along the
front of your thigh and hip. Hold the stretch for 20-30 seconds, release and
repeat on the other leg. Be careful not to strain your knee , the goal is not
to touch your heel to the buttock, but rather to stretch the thigh.
Stand about an arms length from a wall, chair or other sturdy object. Lean
forward and place both hands on the wall or object about shoulder width
apart. Extend one foot (the side to be stretched) behind you with your
knee bent and heel on the ground. Keep the other foot closer to the wall
or object. Lean in slightly and bend the knee of the heel to be stretched
(keeping the heel down) until you feel a stretch in the back of the tower
leg (just above the heel). Sink down slowly with your hips to deepen the
stretch. Hold this stretch for about 30 seconds, release and repeat on the
other side.
VirtuFit V3 mini bike with grip and computer
21


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