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EXERCISE INSTRUCTIONS

Warm-Up

A successful exercise program consists of three parts: warm-up, aerobic exercise, and

cool-down. Warm-up is a very important part of your exercise routine and should be done

before each exercise session. Warm-up exercises relax your body and stretch muscles so

your body is ready for more strenuous work.Cool-down exercises after a workout can help

relax your muscles and reduce soreness.

We recommend the following warm-up/cool-down exercises before and after every session.

Follow the illustrations below.

1. Down Stretch

Bend your knees slightly and bend body slowly, let your back

and shoulders relax, and try to touch your toes. Keep it for 10

~15 seconds, repeat 3 times.

2. Hamstring Stretch

Sit with your left leg extended and bend your right leg at the

knee as you place the sole of your right foot against the inner

thigh of your extended leg. Try to touch your toes. Keep it for

10 ~15 seconds, and then switch leg, repeat 3 times.

3. Calf and Foot Stretch

Place both hands against a wall to aid your balance. Press the

ball of your left foot against the wall and keep the heel of the

same foot rested on the floor (make sure your left knee is

bent). Slowly start to straighten your left knee and you will feel

the muscles in your left calf stretch. Switch leg and repeat 3

times.

4. Quadriceps Stretch

Stand on your left leg and hold onto a support with your left

hand. Flex your right leg behind you, grasp your ankle or foot

with your right hand and pull your foot toward your buttocks.

Keep your back straight and right knee pointed down. Switch

leg and repeat 3 times.

5. Groin Stretch

Sit with your knees flexed and soles of feet together. Hold your

ankles and bend at your hips (keep your back straight) as you

press your knees toward the floor with your elbows, repeat 3

times.

YOSUDA X-1-01A User Manual

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