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www.spokey.pl
Stretching the muscles of your thighs and buttock
Do the exercise as shown in the figure.
Stretching the muscles of your thighs
Put your right hand on the wall. Grasp your left foot with the
left hand. Then grasp your right foot with the right hand.
Stretching the muscles of your thighs and knees
Sit on the floor. Pull the legs forward.
Then bend forward to touch the feet with your hands.
Stretching the muscles of your upper body
Stand on the floor with your legs slightly apart, place both
hands over your head (as shown in figure), and then stretch
the arm muscles.
Stretching the muscles of your calves
Stand next to the wall with your legs apart. Put your
hands against the wall. Throw your legs back alternately
to stretch the leg muscles.
Stretching the muscles of your legs
Lie down on the floor. Bend your knees and pull them to the
chest.
Training stage, relaxation, manner of finishing training session and braking
This stage requires your effort. In time, with regular training, your leg
muscles become more flexible. You should exercise at your own pace, but
it is important to constantly keep the same speed.
Relaxation allows you to restore a normal heartbeat and “cool down” your
muscles. This stage is a repetition of the warm-up and it should be
continued for about 5 minutes. Please repeat the stretching exercises,
remembering not to strain your muscles. It is recommended to train at least
three times a week.
Exercises
Normal step
– An easy exercise that allows to improve blood circulation.
Such step is for the beginners
– at slow and easy pace. While exercising,
hands should be put on the handlebar.
Squats
– An exercise that allows to shape buttocks, hips, and thighs.
Bend knees and hips so that buttocks get closer to the floor. Do not allow
the knees to go beyond your toes line. Repeat the exercise as many times
as you can, without an excessive effort, then return to the normal position
in order to rest. Repeat the exercise.
Overhead press
– Allows to shape arms and legs.
During step, touching your arms, raise your hands. Each time you make a
step on the stepper, raise both your hands over your head. When you make
the second step on the other side, put both your hands down, coming back
to the starting position. Repeat the exercise.
Bicep exercise
– Allows to strengthen biceps and improve blood
circulation.
During step, lay both your hands along your trunk, keep your palms facing
up. Each time you make a step on the stepper, bend your elbows and raise
your hands to your chest. Then, while making a step on the other side, put
both your hands down, coming back to the starting position.
The equipment label depicting a crossed-out wheeled bin symbol informs that it is forbidden to dispose of waste electrical and electronic equipment together with other types of
waste. In accordance with the WEE directive on waste electrical and electronic equipment, separate waste management processes should be applied for this type of equipment.
The user who intends to dispose of such a product is obliged to return it to an electronic equipment collection point thanks to which they can contribute to its re-use, recycling,
and recovery and, in this way, protect the environment. To do this, contact the sales point where the equipment was purchased or a representative of the local authorities.
Hazardous substances included in electronic equipment can have negative long-term influence on the natural environment and they can also have negative effect on human
health.
