Evolve HT-200, User Manual

1.3 Lack of stretching can lead to muscle tension and decreased elasticity,resulting in increased local pressure, 
local inflammatory factors, metabolic waste can not be discharged in time, making fatigue recovery slower. The 
body always wears fatigue and then carries out the next training, which is easy to cause fatigue accumulation and 
cause pain.

2.Warm up before exercise:

2.1 Stand upright and step:
This action will make you feel stretched. straighten your back and put your arms on both 
sides of your body. Step forward, raise your left and right knees to the waist height and lift 
your arms up. Take 20 steps forward each time. Rest for 1 minutes, then repeat 2 times.

2.2 Dive forward and bend your elbow to the instep:
The left foot with a big bow step forward, while keeping the right knee off the ground. Put 
your right hand on the ground, then move your left elbow to your left instep. Move your left 
hand to the outside of your left foot and place your hands on the floor, make your hips up. 
Then move your right foot forward and get up. Do 10 times on each leg.

2.3 Rotate your hips and knees:
Lying flat, knees bent, feet on the ground, arms stretched out on both sides. Rotate to the 
left and keep your legs bent until the left knee touches the ground. Then rotate to the right 
until the right knee touches the ground. Repeat 10 times on each side.

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