Safety Precautions; Warm-Up - Superun CT04 Manual

02. SAFETY PRECAUTIONS

Please read all instructions carefully before operating this product.
Basic precautions should always be followed when using the device,
including the following safety instructions:
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Please do not use the machine when you are sick, tired or drunk.
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Please wear comfortable clothes and avoid flip-flops or skirts when using this machine.
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Please start from suitable sport as excessive exercise may affect health.
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Load capacity 300LBS, overload may cause damage.
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Please ensure that all parts are not damaged and fixed before use. The device should be placed on a flat surface when used.
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Do not attempt any maintenance or adjustments other than those described in this manual.
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The device is for home use only. Do not use the device in a commercial, rental, or institutional environment.
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Only one person is allowed to use the device.
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Keep children and pets away from the device when using it.
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If you experience any chest pain, nausea, dizziness, or shortness of breath, stop exercising immediately and consult your doctor before continuing.
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03. WARM-UP

Sports suggestions and guidelines
WARNING! Before beginning this or any exercise program, you should consult your physician.
Warming up prepares the body for the exercise by increasing circulation, supplying more oxygen to the muscles and raising body temperature.
Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up.The photos on this page show several forms of basic
stretching you may perform before your workouts. In order to achieve an adequate warm-up, perform each stretch three times.
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1.Stretch down:
Bend your knees slightly with your body stretch down slowly, let your back and shoulders relax, and
try to extend your hands to touch your toes. Hold for 10-15 seconds and take a break for a few
seconds. Repeat 3 times.
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2.Hamstring stretch:
Sit down on a clean cushion, straighten one leg and place the other leg inward towards the thigh and
snug on the inside of the straightened leg. In the meantime, try to touch the toes of your straitened
leg with the hand at the same side. Hold for 10-15 seconds and take a break for a few seconds.
Repeat 3 times for each leg.
3.Calf and Achilles Tendon Stretches:
Place both hands against the wall while standing with one foot behind the other, keeping your back
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leg straight and both heels planted on the ground while leaning against the wall. Hold for 10-15
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seconds and take a break for a few seconds. Repeat 3 times for each leg.
4.Quadriceps Stretch:
Hold your body steady with your left hand holding against the wall and right hand reaching back to
grab your right heel and pull it slowly towards your hips, until you feel the muscle tightness at the
front side of your thigh. Hold for 10-15 seconds and take a break for a few seconds. Repeat several
times for each leg.
5 5.Sartorius (muscle of inner thigh) Stretch:
Sit on the floor with your two feet holding against each other and your knees pointing to the opposite
directions, grab your feet with your hands and pull them toward your groin. Hold for 10-15 seconds
and take a break for a few seconds. Repeat 3 times.
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