MAITESEN MS-6102 Panduan Instalasi dan Pengoperasian - Halaman 14

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In addition to the functions of enhancing physical fitness and building

muscle, this product also plays a role in weight loss through a reasonable diet.

Warm up before training

The warm-up exercise at this stage can enhance the blood circulation of the

trainers' bodies and make the muscles reach a good training state, while reducing

the risk of cramps or muscle damage during the process of training. Each time

before training, please do the warm-up exercises in accordance with the following

recommended training methods. Each kind of stretching exercise must be

maintained for about 30 seconds. When doing exercises, you must be careful not to

do intense stretching exercises to prevent muscle damage. Once the muscle is

damaged, please stop exercising.

Stage of training

This stage is a formal training stage, and after a long period of regular exercise

you can improve the flexibility of the leg muscles. The key to the training process is to

exercise with a stable training intensity in accordance with your own training situation.

Choose a reasonable training intensity during the exercise and keep your heart rate within

the target value range listed in the following table.

Keep the heart rate within the corresponding target range for at least 12 minutes

of training. Most people continue training for 15-20 minutes at the beginning of

training.

Recovery phase after training

During the recovery phase, repeat the activities in the preparation phase. During the

process, you can appropriately reduce the amplitude and speed of the exercise. The time can

last for about 5 minutes. You can adjust the body heat through exercise so as to relax the

muscles. What should be noted is that vigorous stretching activities can't be done during

exercise so as to avoid muscle damage.

In the case when you adapt yourself to training, you can gradually extend the training

time and increase the training intensity. It is recommended to train at least 3 times a week, and

record the average level of weekly exercise if possible.

Training instruction

Sideways exercise

orsal

exerci

Inner thigh

exercise

Lateral thigh exercise

11 111

Shank

exercise