Sit-and-stretch training action:
1. Sit in the instrument and adjust it to the position where your posture is correct. The movable arm cushion should rest on the lower part of the tibia, and do not touch the ankle. Adjust the seat so that the axis point is in a straight line with the knee, and select the appropriate weight according to your ability.
2. While exhaling, use your quadriceps femoris to stretch your legs to the maximum extent, and make sure that other parts of your body remain motionless in the seat, and keep it in a tight position for 1 second.
3. While inhaling, slowly reduce the weight to the original position.
4. The above is a complete action. Repeat the action to the recommended number of times.
Sit-and-bend training action:
1. Touch the cushion of the boom under the calf, make sure that the cushion above your knees is against your thigh, and then grab the handles on the cushion, so that your legs are completely straightened in front of you, which is the starting position of the movement.
2. While exhaling, pull the instrument rod toward the back of your thigh as far as possible, bend your knees, keep your trunk still, and stay at the position where your muscles are most tense for 1 second.
