Stretch Exercise; Operation Guide - EGOFIT WALKER PRO Manual De Usuario

STRETCH EXERCISE

1
HEAD ROLLS
Rotate your head to the right for one count, feeling the stretch up the left side
of your neck, then rotate your head back for one count, stretching your chin to
the ceiling and letting your mouth open. Rotate your head to the left for one
count, then drop your head to your chest for one count.
2
SHOULDER LIFTS
Lift your right shoulder toward your ear for one count. Then lift your left shoul-
der up for one count as you lower your right shoulder.
3
SIDE STRETCHES
Open your arms to the side and lift them until they are over your head. Reach
your right arm as far toward the ceiling as you can for one count. Repeat this
action with your left arm.
4 QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind you and pull your right
foot up. Bring your heel as close to your buttocks as possible. Hold for 15
counts and repeat with left foot.
5
INNER THIGH STRETCH
Sit with the soles of your feet together and your knees pointing outward. Pull
your feet as close to your groin as possible. Gently push your knees toward the
floor. Hold for 15 counts.
6
TOE TOUCHES
Slowly bend forward from your waist, letting your back and shoulders relax as
you stretch toward your toes. Reach as far as you can and hold for 15 counts.
7
HAMSTRING STRETCHES
Extend your right leg. Rest the sole of your left foot against your right inner
thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax and
then repeat with left leg.
8
CALF / ACHILLES STRETCH
Lean against a wall with your left leg in front of the right and your arms
forward. Keep your right leg straight and the left foot on the floor; then bend
the left leg and lean forward by moving your hips toward
the wall. Hold, then repeat on the other side for 15 counts.
TRAINING ZONE EXERCISE
After warming up, increase the intensity to your desired exercise programme. Be sure to
maintain your Intensity for maximum performance. Breathe regularly and deeply as you exer-
cise -never hold your breath.
COOL DOWN
Finish each workout with a light jog or walk for at least 1 minute. Then complete 5 to 10
minutes of stretching to cool down. This will increase the flexibility of your muscles and will
help prevent post-exercise problems.
The terms used in the specification are:
Treadmill parameters: "speed" value.
Motion parameters:"distance" value, "calories" value, "time" value.
Movement parameters:
• Minimum display speed of 1 kmh/0.62mph
• Maximum display speed of 5.0 kmh/3.1mph
• The longest movement time in the time mode: 99:59 minutes
• The longest movement distance in distance mode: 99.9 km/62.07miles
• Shortest distance in the distance mode: 0.1 km/0.062mile
• Maximum calories in calorie mode: 999 cals
• Minimum calories in calorie mode: 000 cals
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OPERATION GUIDE

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