LSG Dyna, User Manual

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|  EXERCISE GUIDE

WARM UP INSTRUCTION

Before exercise, it is better to do stretching exercises. Warm muscles stretch more easily, spend the 
first of 5 ~ 10 minutes to warm up. Then in accordance with the following methods to stop and do 
stretching exercises - do five times, each leg every time 10 seconds or more time to do it again after the 
end of the exercise.

1. Down the stretch: knees slightly curved, the body bent forward slowly, so that the back and shoulders 
relaxed, hands try to touch your toes. Maintain 10 to 15 seconds, then relax. Repeat three times to do (see 
Figure l).

2. Hamstring stretch: sitting on the clean seat, put one leg straight. Inward close to the other leg to 
make it close to the inside leg straight. hand try to touch the toes. Maintain 10 to 15 seconds, then relax. 
Repeat for each leg do three times (see Figure 2).

3. Legs and feet tendon stretch: two on the Rotary wall or tree stand, one foot in the post. Keep legs 
straight and heel to tilt the direction of the wall or tree. Maintain 10 to 15 seconds, then relax. Repeat for 
each leg do three times (See Figure 3).

4. Quadriceps stretch: the left-hand wall or table to master balance, and then stretched his right hand 
back to seize the right foot to the buttocks with slowly pull until you feel the front thigh muscles tense. 
Maintain 10 to 15 seconds, then relax. Repeat for each leg to do three times (see Figure 4).

5. Sartorius muscle (inner thigh muscles) stretch: Foot In contrast, the knee outward to sit down. The 
hands grasp the feet to the groin pull. Maintain 10 to 15 seconds, then relax. Repeat three times (see 
Figure 5).

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