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Training Instruction
Before exercising, it is best to do stretching exercises.
Warm muscles stretch more easily, so warm up for 5-10
minutes first. Then stop and do stretching exercises as
follows - 5 times each leg for 10 seconds or more, and
do it again after the exercise.
1. Stretching down: bend your knees slightly, bend your
body forward, relax your back and shoulders and touch
your toes with both hands. Hold for 10 - 15 seconds,
then relax. Repeat 3 times (Figure 1).
2. Hamstrings stretching: Sit on the floor and put one leg
straight. Put the other leg inward so that it fits tightly on
the inside of the straight leg. Try to touch your toes as
much as possible. Hold for 10 - 15 seconds, then relax.
Repeat 3 times for each leg (Figure 2).
3. Calves and feet stretching: stand against a wall or a
tree, put one foot behind. Keep this leg upright and your
heels on the ground, leaning towards the wall or tree.
Hold for 10 - 15 seconds, then relax. Repeat 3 times for
each leg (Figure 3).
4. Quadriceps stretching: Hold the wall or table with your
left hand to maintain balance, then stretch your right
hand backwards, catch your right heel
and slowly pull it
towards the hips until you feel your thigh muscles are
tensed. Hold for 10 - 15 seconds, then relax. Repeat 3
times for each leg (Figure 4).
5. The sartorius muscles (muscles inside the thighs)
stretching: set the soles of your feet in the opposite
direction and your knees - outwards. Catch your feet
with both hands and pull toward the groin. Hold for 10 -
15
seconds, then relax. Repeat 3 times (Figure 5).
