DKN technology EMB-600, Owner'S Manual

Tips For Stretching

• 

Begin with small mobility exercises of 
all the joints e.g. simply rotate your 
ankles, bend your knees and roll your 
hips. Gradually make the movements 
larger and faster. This will allow the 

body’s natural lubrication (synovial fluid) 

to protect the surface of your bones at 
these joints.

• 

Always warm up the body before 

stretching as this increases blood flow 

around the body, creating warmth which 
makes the muscles suppler.

• 

Start with your legs, and steadily 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 there’s any 
pain, ease off.

• 

Don’t bounce. Stretching should be 
gradual and relaxed.

• 

Don’t hold your breath during a stretch.

• 

Stretch after exercising to prevent 
muscles from tightening up.

• 

Stretch at least three times a week to 

maintain flexibility.

Warm-Up And Cool-Down

A successful cardio-vascular exercise 
program consists of a full-body warm-up, 
aerobic exercise, and a cool-down. Do the 
entire program at least two and preferably 
three times a week, resting for a day between 
workouts. After several months, you can 

increase your workouts to four or five times 

per week.

WARM-UP 

The purpose of warming up is to prepare 
your body for exercise and to minimise 

injuries. Warm up for five minutes before 

strength-training or exercising aerobically. 
Perform activities that raise your heart rate 
and warm the working muscles. Activities 
may include brisk walking, jogging, jumping 
jacks, jump rope, and running on the spot. 
Try to incorporate moves that take the joints 
through their full range of motion.

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. Stretching develops flexibility and 

reduces muscles soreness.

Stretching Guide