BORGUSI CTM5102 User manual

BORGUSI
USER’S MANUAL
MOTORIZED TREADMILL
Model: CTM5102
Read all instructions carefully before using this
treadmill. Retain this user’s manual for the
future reference.

TABLE OF CONTENTS
SAFETY PRECAUTIONS ---------------------------------------------------------- 1
GROUNDING METHODS -------------------------------------------------------- 2
TECHNICAL PARAMETERS ------------------------------------------------------- 2
ASSEMBLY INSTRUCTIONS -------------------------------------------------- 3 - 6
FOLDING INSTRUCTIONS ------------------------------------------------------- 7
OPERATION GUIDE ------------------------------------------------------- 8 - 12
TREADMILL MAINTENANCE ----------------------------------------------- 13 - 14
TROUBLE SHOOTING GUIDE---------------------------------------------------- 15
EXERCISE INSTRUCTIONS-------------------------------------------------- 16 - 17
WARM UP INSTRUCTIONS ------------------------------------------------------ 18
EXPLODED PARTS DIAGRAM --------------------------------------------------- 19
PARTS LIST ---------------------------------------------------------------- 20 - 21

- 1 -
SAFETY PRECAUTIONS
Warning: We suggest that you should consult with your physician or health professional before
starting your workout, especially for the age up to 35 old or health problem-related people. We take
no responsibility for any injury or damage if you don’t follow our specifications. The treadmill should
be carefully assembled and covered with the motor shield, then connected to the power.
Attention:
1. Ensuring the safety key is attached to the clothing or belts before using the treadmill.
2. Please do not insert any items into any part of the treadmill, which would damage the treadmill.
3. Position the treadmill on a clean level surface. Do not place the treadmill on the thick carpet as it
may interfere with proper ventilation. Do not place the treadmill near water or outdoors.
4. Never start the treadmill while you are standing on the walking belt. After turning the power on
and adjusting the speed control, there may be a pause before the walking belt begins to move,
always stand on the foot rails on the sides of the frame until the belt moves.
5. Wear appropriate clothing when exercising on the treadmill. Do not wear long, loose clothing that
may be caught on the treadmill. Always wear running or aerobic shoes with rubber soles.
6. Keep the children and pets away from the treadmill while starting the workout.
7. Wait for about 40 minutes to exercise after eating.
8. The treadmill is suitable for adults, juveniles need to be accompanied by adults while exercising.
9. You must hold on to the handrails until you become comfortable and familiar with the treadmill
when first start the workout.
10. Treadmill is indoor-using equipment, not outdoor-using for avoiding damage. Keep the
store-place clean and flat, drying. Prohibiting other purposes of using, only for workout.
11. Please purchase the power-line from the distributor or contact us directly, for the power-line is
only equipped for the treadmill.
12. If the treadmill suddenly increases the speed due to an electronic failure or the speed is inadver-
tently increased, the treadmill will come to a sudden stop when the safety key is disengaged from
the console.
13. Do not connect the line to the middle of cable; do not lengthen the cable or change the cable
plug; do not put any heavy thing on the cable or put the cable near the heat source; forbid using the
socket with several holes, these may cause fire or people may be hurt by the power.
14. Cut off the power when the treadmill is not used. When the power is cut off, do not pull the power
line to keep the wire in good condition. Insert the plug to the socket with the safety ground circuit,
for the power-line is professional equipment. You must contact the professional people directly
while the line is damaged.
15. This treadmill only for home-using. Affordable max weight: 220 LB.
16. Safety area behind the treadmill: 1000*2000 MM.

- 2 -
TECHNICAL PARAMETERS
GROUNDING METHODS
BUILT UP
SIZE (MM)
FOLDABLE
SIZE (MM)
RUNNING SURFACE
SIZE (MM)
NET WEIGHT (LB)
1 LCD WINDOW
As the rating label
showing
As the rating label
showing
0.5-8.5
220
POWER
MAXIMUM OUTPUT
POWER
SPEED RANGE (MPH)
MAX AFFORDABLE
WEIGHT(LB)
Speed, Time, Distance, Calories, Pulse, Fat
1338*666*1147
650*666*1219
440*1080
93
This treadmill must be grounded. If it malfunctions or breakdown, grounding provides a path of
least resistance for electric current to reduce the risk of electric shock. This treadmill is equipped
with a cord having an equipment-grounding conductor and a grounding plug. The plug must be
plugged into an appropriate outlet that is properly installed and grounded in accordance with all
local codes and ordinances.
DANGER – Improper connection of the equipment-grounding conductor can result in a risk of elec-
tric shock. Check with a qualified electrician or serviceman if you are in doubt as to whether the
treadmill is properly grounded. Do not modify the plug provided with the treadmill – if it will not fit
the outlet, have a proper outlet installed by a qualified electrician. This treadmill is for use on a
nominal 100-120 volt circuit and has a grounding plug that looks like the plug illustrated in sketch
A in the following figure. Make that the treadmill is connected to an outlet having the same configu-
ration as the plug. No adapter should be used with this treadmill. (The below picture is just for refer-
ence, the actual plug and jack depend on the importing country)

- 3 -
Assembly Parts Checklist：
When you open the carton, and you will find the below parts in the carton.
TOOLS:
5# Allen wrench 5 mm 1PC
6# Allen wrench 6 mm 1PC
Wrench with screw driver 1PC
Notice: Do not get through power before complete assembly.
ASSEMBLY INSTRUCTIONS
1
12
70
51
64
8
49
61
66
No.
Main frame
5# Allen wrench
Bolt
Bolt
Lock washer
Oil bottle
Safety key
Wrench with screwdriver
Bottle cage
5 mm
M8*42
M8*16
8
Aluminum
ST4.2*19
6 mm
ST4.2*19
M8
M8*45
Description Spec. Spec.
1
1
2
4
6
1
1
1
1
Qty.
59
4
16
21
60
22
58
54
No.
Bolt
6# Allen wrench
Adjustable pad
Left back end cap
Bolt
Right back end cap
Lock nut
Bolt
Description
2
1
2
1
4
1
2
2
Qty.

- 4 -
STEP 1:
STEP 2:
STEP 3:
Open the carton, take out the above
spare parts, put the Main frame (1) on the
level ground.
Hold on the computer frame and use the
5# Allen wrench (12), the Bolt (51) and
the Lock washer (64), fix the computer
frame onto the left and right upright
frame.
1. Push up the computer and L&R upright
frame.
2. Use the 5# Allen wrench (12), drill
through the Bolt (70) to the Lock washer
(64), then lock the right upright frame
into the Base frame (2).
3. Use the 5# Allen wrench(12), drill
through the Bolt (51) to the Lock washer
(64) then lock the right upright frame into
the Base frame (2). Refer to the picture
left.
4. Left side is the same as the right side.

- 5 -
STEP 4:
STEP 5:
1. Fold up the Main frame (1) firstly.
2. Use the Bolt (54) and the Lock nut (58)
to lock the Adjustable pad (16) into the
Main frame (1). Refer to the picture left.
3. Use the Wrench with screwdriver (61)
and the 5# Allen wrench (12) to lock the
bolt tightly.
4. Right side is the same as the left side.
Notice: Not to lock the bolt too tight.
1. Put the Left back end cap (21) to the
Main frame (1), then use the Wrench with
screwdriver (61) and the Bolt (60) to lock
the Left back end cap (21) onto the Main
frame (1).
2. Right side is the same as the left side.

- 6 -
STEP 6:
STEP 7:
Use the Wrench with screwdriver (61) and
the Bolt (59) to lock the Bottle cage (66)
onto the right upright frame.
1. Put the Safety key (49) on the comput-
er.
2. Insert the Safety insert (15) into the
Main frame (1).

- 7 -
FOLDING INSTRUCTIONS
Pulling up:
Pulling down:
Pull up the base frame at position (A) till
hearing the sound that the air pressure
bar (B) is locked into the round tube.
Notice: Please unplug the safety insert
when folding.
Support place (A) with hand, kick the
place of the air pressure bar (B), then the
base frame will fall down automatically.
Notice: Please keep anybody and any pet
away from the treadmill when falling
down.

- 8 -
ST4.2*19
6 mm
ST4.2*19
M8
M8*45
OPERATION GUIDE
2. LCD WINDOW DISPLAY DETAILS
PROG: Show programs, “---” is displayed in manual mode.
TIME: Show running time.
SPEED: Show speed. During the start-up process, a 3-second countdown is displayed: 3, 2, 1.
PULSE: Show heartbeat data. When there is a heartbeat, the heartbeat value is displayed; when
there is no heartbeat, the character “P” is displayed.
CAL/DIST: Show calories/distance. When the CAL character is lit, the corresponding window
displays the calories; when the DIST character is lit, the corresponding window displays the
distance. Heat and mileage are displayed alternately every 5 seconds.
3. BUTTON FUNCTION
3.1. PROG button: Press this button to choose the program from manual mode“P1-P15”-“FAT”.
3.2. MODE button:
3.2.1. When the treadmill is in the standby state, press this button to choose the mode: manual
mode, time count down mode, distance count down mode, calories count down mode.
1. DISPLAY WINDOW

- 9 -
3.2.2. When the treadmill is in FAT mode, the chosen sequence is “Sex”“Age”“Height”
“Weight”.
3.3. START button: Press this button to start the treadmill, the treadmill will run at the lowest speed
or at the speed of the default program after 3 seconds of time count down.
3.4. PAUSE/STOP button: When the treadmill is running, press this button once to slow down the
treadmill and stop into the PAUSE state. All data will remain. In this PAUSE state, if you press this
button twice, the treadmill will stop completely and all the data will reset. But in this PAUSE state, if
you press the START button, the treadmill will start running and continue the data of the PAUSE
state.
3.5. SPEED −/+: Adjust the speed. Press the button to adjust the speed when running, or adjust the
data when stop.
3.6. SPEED (1, 3, 5, 7): Adjust the speed quickly.
3.7. LEFT HANDRAIL button: Start/Stop adjustment button.
RIGHT HANDRAIL button: Speed adjustment button.
Notice: When any button is pressed, it will be accompanied by a prompt tone. When the button is
adjusted for parameter overrun, it will be accompanied by a long tone prompt. There is no beep
when the button is pressed invalid.
4. MAIN FUNCTION
Open the power switch, the screen window will light up, the treadmill will enter into the standby
state.
4.1. START-UP QUICKLY (MANUAL):
Put safety key, press the “START” button, the treadmill will run at the lowest speed in 3 seconds,
press the SPEED −/+ to adjust the speed. Press the “STOP” button or take out the safety key directly
to stop the treadmill.
4.2. COUNT DOWN MODE:
Press the “MODE” button, you can choose time countdown mode, distance count down mode,
calories countdown mode, and the screen window will show the default data and glitter. At the
same time, press the SPEED −/+ to set the data. Press the “START” button, the treadmill will run at
the lowest speed, you can press the SPEED −/+ to change the speed. When it counts down to 0, the
treadmill will stop smoothly. Certainly, you can press the “STOP” button or take out the safety key
from the computer to stop the treadmill.
4.3. INNER INSTALL PROGRAM:
Press the “PROG” button to choose the inner install program from “P1-P15”. When setting the
program, the time window will show default data and glitter, press the SPEED −/+ button to set the
running time. Each program has been divided into 20 sections, each exercise time=the setting
time/20. Press “START”, the treadmill will run at the first section speed. When the section is over, it

- 10 -
will enter into the next section automatically, the speed will change as of next section data. When
finishing one program, the treadmill will stop smoothly. During the running, you can change the
speed by the SPEED −/+, when the program enters the next section will come back to the current
speed. And you can press “STOP” or take out the safety key to stop the treadmill whenever.
At the end of the program mode, the treadmill will flash with 15 beeps, after which all data will be
cleared to 0 and come into standby status.
5. HEART BEAT TEST
When holding the hand pulse by two hands, the pulse window will show your heartbeat after 5
seconds. In order to get an accurate heartbeat value, please hold the hand pulse for more than 30
seconds to test when the treadmill stops. The heartbeat data is just for reference and can not be
used as the medical data.
6. BODY FAT TEST
When the treadmill stands by, press the “PROG” button till “FAT” shows in the speed window.
"FAT" is the mode for body fat test. Press “MODE” to choose the parameter “SEX/AGE/HEIGHT/-
WEIGHT”, and the TIME/DIST window will show “-1-”, “-2-”, “-3-”, “-4-". When setting each
parameter, press the SPEED −/+ to adjust the data, and the CAL/PULSE window will show the data
and press the “MODE” button to finish, the window will show “-5-” and “---” enter into
ready-to-go condition. Hold the handle pulse with two hands, it will show your BMI data after 5
seconds.
6.1. DATA DISPLAY AND SET RANGE:
PARAMETER TYPE
SEX (-1-)
AGE (-2-)
HEIGHT (-3-)
WEIGHT (-4-)
DEFAULT
0 male
25
67 in
154 lbs
SETTING RANGE
0-1
10-99
40-95 in
44-352 lbs
MARK
0=male 1=female

- 11 -
7. SLEEP FUNCTION
Stopped for more than 2 minutes without any operation, the system is reset to standby state and the
backlight is off. When it is more than 10 minutes, the system turns off all displays and enters a sleep
mode. Press any key to wake up.
8. SAFETY KEY FUNCTION
Whenever pull out the safety key, the treadmill will stop quickly, all data turn to zero, all the win-
dows display “OFF”. All normal operations must be under safety key locked condition.
10. BLUETOOTH FUNCTION
This treadmill is equipped with Bluetooth function, you can listen to your favorite music
through the Bluetooth speakers of the treadmill.
How to connect Bluetooth to the treadmill:
a. Turn on your treadmill.
b. Turn on Bluetooth on your mobile device.
c. Select and pair the Bluetooth ID QY-BTSP.
d. Your treadmill is synced to your mobile device and you can open the application on your
device to enjoy music through your treadmill.
6.2. BMI REFERENCE:
(BMI)
<19
19-26
26-30
>30
Under weight
Normal weight
Over weigh
Obesity
9. RUNNING DATA DISPLAY AND SETTING RANGE
SPEED
TIME
DISTANCE
CALORIES
SHOW RANGE
0.5—8.5 MPH
0:00—99:59
0.00—99.9 Miles
0—999 Kcal
DEFAULT PROGRAM
--------
30:00
1.00 Miles
50 Kcal
DEFAULT MODE
--------
30:00
--------
--------
SET RANGE
--------
5:00—99:00
0.5—99.5 Miles
10—995 Kcal

- 12 -
DATE TABLE:
Setting time/20=interval running time
TIME
PROG
SPEED
SPEED
SPEED
SPEED
SPEED
SPEED
SPEED
SPEED
SPEED
SPEED
SPEED
SPEED
SPEED
SPEED
SPEED
1.2
1.2
1.2
1.8
1.2
1.2
1.2
1.2
1.2
1.2
1.2
1.8
1.8
1.2
1.2
1
1.8
2.4
2.4
3 .1
2.4
2.4
1.8
1.8
2.4
2.4
3 .1
2.4
3.7
1.2
2.4
2
1.8
2.4
2.4
3 .1
2.4
2.4
1.8
1.8
2.4
2.4
3 .1
2.4
3.7
1.2
2.4
3
2.4
3 .1
3.7
3.7
3 .1
2.4
1.8
3.7
4.3
3.7
6.2
5.5
3 .1
3 .1
4.9
4
3 .1
3.7
3.7
4.3
3.7
3 .1
2.4
4.3
4.3
4.3
4.3
3 .1
5.5
3.7
3.7
5
1.8
2.4
2.4
4.3
4.3
3.7
3 .1
4.3
2.4
3 .1
4.3
5.5
5.5
3 .1
3.7
6
2.4
3.7
4.3
3 .1
4.3
4.9
1.8
2.4
4.3
2.4
6.2
3 .1
4.3
2.4
2.4
7
3 .1
3.7
4.3
4.3
3 .1
4.9
2.4
3.7
4.9
3.7
6.2
4.9
3 .1
1.8
2.4
8
3 .1
3.7
4.3
4.3
3.7
3.7
3 .1
4.3
2.4
4.9
4.3
3 .1
3 .1
1.2
1.2
9
1.8
2.4
2.4
4.9
4.3
4.3
1.8
2.4
4.9
4.9
4.3
5.5
4.3
0.6
1.2
10
2.4
3 .1
4.3
4.9
4.9
4.9
2.4
3.7
5.5
3.7
6.2
4.3
5.5
1.2
1.2
11
3 .1
3.7
4.3
3 .1
4.9
4.9
3 .1
4.3
5.5
3.7
6.2
3 .1
3 .1
1.8
2.4
12
2.4
2.4
2.4
5.5
3 .1
3.7
1.8
2.4
2.4
3 .1
3 .1
3 .1
4.9
2.4
3.7
13
2.4
2.4
2.4
3 .1
2.4
2.4
1.8
2.4
2.4
2.4
3 .1
4.3
3 .1
3 .1
4.9
14
2.4
2.4
2.4
3 .1
1.8
2.4
1.8
2.4
2.4
2.4
5.5
5.5
5.5
3.7
3.7
15
1.2
1.2
1.2
3.7
1.8
1.2
3.7
1.2
3 .1
1.2
5.5
5.5
3 .1
3 .1
3.7
16
1.8
1.2
2.4
3.7
3.7
3 .1
3.7
1.8
3.7
2.4
3 .1
3 .1
5.5
2.4
2.4
17
1.8
3 .1
3 .1
2.4
3 .1
2.4
3 .1
2.4
1.8
2.4
3 .1
4.3
5.5
1.8
2.4
18
3 .1
2.4
1.8
2.4
2.4
1.8
1.8
2.4
1.8
1.8
2.4
3.7
2.4
1.2
1.2
19
1.8
1.2
1.2
1.8
1.2
1.2
1.8
1.2
1.2
1.8
1.8
1.8
1.8
0.6
1.2
20
P01
P02
P03
P04
P05
P06
P07
P08
P09
P10
P11
P12
P13
P14
P15

TREADMILL MAINTENANCE
Warning: Always unplug the treadmill from the electrical outlet before cleaning or servicing
the treadmill.
Clean: General cleaning the treadmill will greatly prolong the treadmill.
Keep the treadmill clean regularly. Be sure to clean the exposed part of the deck on either
side of the walking belt and also the side rails. This will reduce the build-up of foreign mate-
rial under the walking belt by wearing clean running shoes.
Warning: Always unplug the treadmill from the electrical outlet before removing the motor
cover. At least once a year remove the motor cover and vacuum under the motor cover.
RUNNING BELT AND DECK LUBRICATION
This treadmill is equipped with a pre-lubricated, low-maintenance deck system. The belt
and deck friction may play a major role in the function and life of your treadmill, thus requir-
ing periodic lubrication. We recommend a periodic inspection of the deck. You need contact
our service center if you find damage to the deck.
We recommend that lubricating the deck according to the following timetable:
→ Light user (less than 3 hours/week): annually
→ Medium user (3-5 hours/week): every six months
→ Heavy user (more than 5 hours/week): every three months
We recommend that you buy the lubrication from our distributor or directly from our com-
pany.
Attention: Any repair needs a professional technician.
1. We suggest that you should turn off the power for 10 minutes after keeping running for 2
hours so that it’s good for maintaining the treadmill.
2. For avoiding the slipping during running, the belt is not too loose, for avoiding more
abrasion between the roller and belt and maintaining the treadmill good running, the belt
is not too tight. You can adjust the distance between plates and belt, the belt is away from
the plates about 50-75 mm on both sides, of the best not too tight or loose.
- 13 -

- 14 -
RUNNING BELT ADJUSTMENTS
● If the belt has drifted to the right,
unplug the safety key and power switch,
turn the right adjusting bolt 1/4 turn
clockwise, then start running until center-
ing the belt. PIC A
● If the belt has drifted to the left, pull
out of the safety key and switch, turn the
left adjusting bolt 1/4 turn clockwise,
then start running until centering the
belt. PIC B
● For the belt after running for a period
of time, adjust the belt tightness in time.
Pull out of the safety key and switch, turn
the left and right adjusting bolt 1/4 turn
clockwise, then re-start running, confirm
the belt-tightness until the belt has right
tightness. PIC C
● Place the treadmill on a level surface. Run the treadmill at approximately 3.7-5 mph,
checking the running condition.

- 15 -
TROUBLE SHOOTING GUIDE
CODE
E01
E02
E03
E05
Message wire is broken
or not connected well
Burst clash
No sensor signal
Current overload
protecting
REASON SOLUTION
1. Check if the computer and the bottom control board
wire connect well.
2. Check if IC on the bottom control board is loosen,
reset the IC.
1. Check if the power voltage is 50% lower than the
normal voltage, please use the normal voltage to test.
2. Check if the control board is burnt with irregular
smell, replace a control board.
3. Check if the motor wire is well connected, reconnect
it.
1. Check if the signal light on the control board is light
on, if the signal light is burnt out, change a signal light.
2. Check if the plug of the sensor is well connected.
3. Check if the magnetic sensor is broken or well con-
nected, reconnect it or replace a magnetic sensor.
1. Overrated loaded or the motor is stuck, cause
excessive current, the machine will start self-protect-
ing system. Adjust the machine and restart.
2. Check if the motor has noise or if the motor/bottom
control board were burnt out, if burnt out, change
motor and bottom control.
3. Check if the power voltage is wrong, use the right
voltage to test again.

EXERCISE INSTRUCTIONS
Warm up stage：
If you are over 35 years old or have health problems, also it`s your first time doing exercise,
please consult with your doctor or professional people.
Before you use the motorized treadmill, please learn how to control the treadmill first,
know well how to start, stop, adjust the speed and so on. After that, stand on the anti-slip
pad on both sides and hold the handlebars with both hands. Keep the treadmill at a low
speed of about 1.0-2.0 mph, stand straight and test the treadmill by one foot, after getting
used to the speed, you can begin to run and can increase speed to 1.9-3.1 mph. Keep the
speed about 10 minutes, then stop the treadmill.
Exercise stage：
Learn how to adjust the speed and incline before using. Walk about 0.6 miles at stable
velocity, it will take you about 15-25 minutes. If walk at 3.0 mph, it will take you about 12
minutes in 0.6 miles. If you feel comfortable at the stable velocity, you can add the speed
and incline, after 30 minutes, you can have a good exercise. At this stage, you can not add
the speed or incline too much at one time, it is good for your health.
Exercise intensity：
Warm-up 2 minutes at 3.0 mph, then increase the speed to 3.3 mph and keep walking in 2
minutes, then increase to 3.6 mph and walk in 2 minutes. After that, 0.2 mph increase every
2 minutes, until rapid breath but not feel difficulty. Finally, you should slow down the speed
in 4 minutes. If you feel it is difficult to increase the speed to strengthen exercise, please
increase the incline slowly. Increasing the incline slowly will improve the exercise intensity
greatly.
Calorie burning---the best effective way
Warm-up 5 minutes at 2.5-3.0 mph, then slowly increase the speed by 0.2 mph every 2 min-
utes, until you feel it is challenging for 45 minutes at a stable speed. For improving the
intensity of movement, you can keep the speed for an hour while watching TV programs,
then increase the speed by 0.2 mph each advertisement interval time, after that return to
the original speed. In this way, you can get the best efficiency for calorie burning. Finally,
you should slow down the speed in 4 minutes.
- 16 -

Exercise frequency：
The cycle time: 3-5 times/week, 15-60 minutes/times. Make up the schedule of workout
scientific, not only for your hobby.
You can control the running intensity by adjusting the velocity and incline of the treadmill.
We suggest that you don’t set the incline at first; improving the incline is the effective way
to strengthen the exercise intensity.
Consult with your physician or health professional before starting your workout. The pro-
fessional people can help you make up the suitable exercise time-chart according to your
age and health condition, determine the velocity of movement, the intensity of exercise.
Please stop at once, if you feel chest tightness, chest pain, irregular heartbeat, breathing
difficulty, dizziness or other discomforts during exercise. You should consult with your phy-
sician or health professional to keep going.
You can choose the normal walking speed or the jogging speed if you always take workout
with the treadmill.
If you don’t have enough experience or confirm the testing velocity, you can follow the
instruction:
Speed 0.6-1.9 mph: people not well physically
Speed 1.9-2.8 mph: people less movement or workout
Speed 2.8-3.8 mph: people normal walking
Speed 3.8-4.7 mph: fast walking people
Speed 4.7-5.6 mph: jogging
Speed 5.6-7.5 mph: intermediate speed running
Speed 7.5-8.5mph: well experience of running
Attention: The velocity of movement ≤3.8 mph is suitable for normal walking; the velocity
of movement ≥ 5.0 mph is suitable for runner.
- 17 -

WARM UP INSTRUCTIONS
1. Down the stretch: Knees slightly curved, the body
bent forward slowly, so that the back and shoulders
relaxed, hands try to touch your toes. Maintain 10 to
15 seconds, then relax. Repeat three times to do (see
Figure 1).
2. Hamstring stretch: Sitting on the clean seat, put
one leg straight. Inward close to the other leg to
make it close to the inside leg straight. Hand tries to
touch the toes. Maintain 10 to 15 seconds, then relax.
Repeat for each leg do three times (see Figure 2).
3. Legs and feet tendon stretch: Two on the rotary
wall or tree stand, one foot in the post. Keep legs
straight and heel to tilt the direction of the wall or
tree. Maintain 10 to 15 seconds, then relax. Repeat
for each leg do three times (see Figure 3).
4. Quadriceps stretch: The left hand on the wall or
table to master balance, and then stretch your right
hand back to seize the right foot to the buttocks with
slowly pull until you feel the front thigh muscles
tense. Maintain 10 to 15 seconds, then relax. Repeat
for each leg to do three times (see Figure 4).
5. Sartorius muscle (inner thigh muscles) stretch:
Feet in contrast, the knee outward to sit down. The
hands grasp the feet to the groin pull. Maintain 10 to
15 seconds, then relax. Repeat three times (see
Figure 5).
Before exercise, it is better to do stretching exercises . Warm muscles stretch more easily,
spend the first of 5-10 minutes to warm up. Then in accordance with the following methods
to stop and do stretching exercises - do five times, each leg every time 10 seconds or more
time to do it again after the end of the exercise.
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