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Stretching the muscles of your calves
Stand next to the wall with your legs apart. Put your
hands against the wall. Throw your legs back alternately
to stretch the leg muscles.
Stretching the muscles of your legs
Lie down on the floor. Bend your knees and pull them to the
chest.
Training phase, resting phase
This stage requires effort. After some time of regular training, your leg
muscles will become more flexible. You should exercise at your own pace,
but it is important to keep the same pace constantly. During exercises,
pulse rate should fall within the determined zone.
This stage should last at least 12 minutes, however, in case of the majority
of people, it may last between 15-20 minutes.
Resting phase allows to re-establish the normal pulse rate and cool down
the muscles. This stage is a repetition of the warm-up phase and should
last for about 5 minutes. Stretching exercises should be redone and you
must remember not to strain muscle.
It is recommended to have a training at least three times a week.
EXAMPLES OF EXERCISES
Sit on the saddle, grab the handlebar grips. Place feet on the bases to
apply resistance. Pull the handlebar to yourself, next push it away so that
it returns to the original position.
To engage various arm and chest muscles, you can change arrangement
of hands on the wheel. The lateral grip engages back and arm muscles,
from the top
– chest and triceps, from the bottom – biceps.
To adjust the resistance, change position of your legs. By resting your
feet against the bases, you have lower resistance, against the crosswise
element of the vertical column
– higher resistance.
Watch video:
Examples of exercises.
Scan this code or enter the address in the
browser:
http://bit.ly/spokey-crunch
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