Training Instructions - SPORTSTECH BRT150 Manual Del Usario

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To prevent injuries you should start with warm-up and
stretching exercises before each workout.
No matter how you do sports, please do some stretch at first. The warm muscle will extend easily. This
reduces the risk of a spasm, or muscle injury, during exercise. To warm up yourself we suggest the
following stretch exercise as shown in the graphic: Do not overstretch or pull your muscles.
IF IT HURTS, STOP IT!
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5. TRAINING INSTRUCTIONS

Side bends
Pass the arm over your head and bend the upper body in the same
direction. Hold this position for 10 to 15 seconds and slowly stra-
ighten up yourself. Repeat this 3 times for each side. (picture 1).
Toe Touch
Slow bend forward from your waist, letting your back and shoulders
relax as you stretch toward your toes, Reach down as far as you
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can and hold for 15 counts. And then relax, repeat 3 times.
(picture 2)
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
.Then relax and repeat 3 times for each leg. (picture 3)
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. hold
for 10-15counts,relax.Repeat three times for each foot. (picture 4)
Inner Thigh Stretch
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Sit with the soles of your feet together with your knees pointing
outward. Pull your feet as close into your groin as possible. Gently
push your knees towards the floor. Hold for 15
counts.Then relax and repeat 3 times. (picture 5)
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