15
BODY LOAD
Train step by step and don’t forget, that the physical training is very individual. The muscle soreness is
normal during the first period. It will get better with time.
RELAXATION EXERCISES
Do relaxation exercises after each exercising (approx. 5 mins.). Relaxation exercises of leg muscles
help to avoid overstretching and to increase the elasticity of your muscles.
DIET
Don’t exercise within 1 hour of having a meal or half an hour before eating to protect the digestive
system. Don’t drink a lot of water during exercises. Don’t burden your heart and kidneys.
STRETCHING EXERCISES
Take stretching exercises before each exercising independently of the distance you want to go.
Warmed muscles are better for stretching. Walk for 5
– 10 mins. to warm up yourself and then take the
stretching exercises as shown in these pictures. Do it 5 times, each leg for 10 seconds or more.
Repeat it after the training finish.
Stretching downwards
Bend your knees slightly. Bend your body forward
slowly to relax your back and shoulders. Try to touch
your toes. Keep for 10
– 15 seconds and relax.
Repeat 3 times
Hamstring stretching
Sit down on a clean surface. Keep one leg straight
and the other one inward. Try to touch your toes with
your hands. Keep for 10
– 15 seconds. Repeat 3
times for each leg.
Leg and Achilles tendon stretching
Put your hands on a wall or a tree. Step with one foot
back and lean on the wall (tree). Keep the heel of this
foot off the ground. Keep for 10
– 15 seconds and
relax. Repeat 3 times for each foot.
Quadriceps stretching
Keep balance with your left hand on a wall or a desk.
Stretch your right hand backwards and seize your
right ankle. Pull it slowly towards your hips until you
feel your thigh muscles are tense. Keep for 10
– 15
seconds and relax. Repeat 3 times for each leg.
Sartorius stretching
Sit down with your knees outward and with your soles
facing each other. Grasp your feet and pull them
toward your groin. Keep for 10
– 15 seconds and
relax. Repeat 3 times.
