vastus lateralis
tensor fasciae latae
gracilis
biceps femoris
semitendinosus
semimembranosus
medial vastus
sartorius
rectus femoris
musculus gastrocnemius
soleus
adductor longus /breviductor
latissimus dorsi
quadratus lumborum
erector spine
thoracolumbar fascia
tiliopsoas
gluteus medius
piriformis
ectogluteus
erector spine
latissimus dorsi
thoracolumbar fascia
psoas major
obliquus externus abdominis
erector spine
quadratus lumborum
iliopsoas
ectogluteus
gluteus medius
piriformis
*Suggestion: Massage in the direction of middle to two sides, top to bottom.
30-60s x 4 times
30-60s x 4 times
40-60s x 3 times
30-60s x 3 times
10-15s x 2 times
15-20s x 2 times
20-30s x 2 times
20-30s x 3 times
30-60s x 4 times
30-60s x 4 times
60-90s x 1 times
REST AND RECOVERY
MASSAGE GUN
USER GUIDE
WAIST
FEET
THIGH
biceps femoris
semitendinosus
semimembranosus
gracilis
breviducto
adductor longus
rectus femoris
vastus lateralis
medial vastus
sartorius
tensor fasciae latae
*Suggestion: Massage from top to bottom.
20-30s x 3 times
20-30s x 3 times
20-30s x 3 times
10-15s x 2 times
10-15s x 2 times
10-15s x 2 times
30-45s x 2 times
30-45s x 2 times
30-45s x 2 times
30-45s x 1 times
15-20s x 2 times
20-30s x 3 times
20-30s x 3 times
15-20s x 2 times
15-20s x 2 times
15-20s x 2 times
20-30s x 3 times
musculus gastrocnemius
soleus
tibialis anterior
peroneus longus
peroneus brevis
plantar fascia
musculus gastrocnemius
soleus
plantar fascia
tibialis anterior
extensor digitorum longus
peroneus longus
peroneus brevis
