Warm Up/Cool Down Exercises
HIPS
Forward Lunge (Fencer)
MUSCLE(S) AFFECTED:
iliopsoas, rectus femoris
1. 1. Standing, take a long step forward (as with the lunge) with the right leg and flex the right
knee until it is directly over the right foot.
2. Keep right foot flat on floor.
3. Keep back leg straight.
4. Keep back foot pointed in same direction as front foot; it is not necessary to have heel on floor.
5. Keep torso upright and rest hands on hips or front leg.
6. Slowly lower hips forward and downward; hold for 10 to 15 seconds.
7. Repeat with the left leg.
HIPS
Supine Knee Flex
MUSCLE(S) AFFECTED:
hip extensors (gluteus maximus and hamstrings)
1. Lie on back with legs straight.
2. Flex right leg and lift knee toward chest.
3. Place both hands below knee and continue to pull knee toward chest; hold for
10 to 15 seconds.
4. Repeat with left leg.
SHOULDER
Seated Lean-Back
MUSCLE(S) AFFECTED:
deltoids and pectoralis major
1. Sitting with legs straight and arms extended, place palms on floor about 12 inches behind
hips.
2. Point fingers away (backward) from body.
3. Slide hands backward and lean backward; hold for 10 seconds.
Stretching shoulder
joints—sitting
Stretching the hip flexors
Stretching the gluteals
and hamstrings
39
Summary of Contents for ENDURANCE B4UB
Page 1: ...B4UB Endurance B4UB Upright Bike User Manual V B4UB 20190625 ...
Page 15: ...Dimensions 15 ...
Page 43: ...NOTE 43 ...
