Body Plank JS-002, Руководство пользователя

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Lay flat on your back with your hips relaxed against
the floor. Bend one leg at the knee. Keeping both
shoulders flat on the floor, gently grasp the bent
knee with your hands and pull it over your body
and towards the ground. You should feel a stretch
in your hips, abdominal and lower back. Hold for 20
to 30 seconds and release. Repeat the exercise for
the opposite side. Stand with your feet shoulder width apart and your
knees slightly bent. Lift one arm overhead and bend
your elbow, reaching down behind your head with
your hand toward the opposite shoulder blade.
Walk your fingertips down your back as far as you
can. Hold this position. Reach up with your opposite
hand and grasp your flexed elbow. Gently assist the
stretch by pulling on the elbow. Hold for 20 to 30
seconds.
Repeat the exercise for the opposite arm.
BUTTOCKS, HIPS AND ABDOMINAL STRETCH
OVERHEAD / TRICEPS STRETCH
Stand with your legs hip width apart. Extend
one leg out in front of you and keep that foot
flat against the ground. With your hands resting
lightly on your thighs, bend your back leg and
lean forward slightly from your hips until you feel
a stretch in the back of your thigh. Be sure to lean
forward from the hip joint rather than bending at
your waist. Hold for 20 to 30 seconds. Repeat the
exercise for the opposite leg.
STANDING HAMSTRINGS STRETCH
TOP TIP:
As you progress, you can create
your own warm up and cool down exercise
routine, you do not need to keep strictly to
the above routine so long as you utilise all the
basic muscle types included above.
TOP TIP:
DONT FORGET YOUR
COOLING DOWN
ROUTINE
Warming up and cooling down should take around ten minutes each. It is sensible to adjust this
timing according to your own situation. You would benefit from a longer warm-up session if you
exercise soon after waking up than you would after a walk to the shops and back for example.
TAKE YOUR TIME WARMING UP AND COOLING DOWN,
ENJOY THE STRETCHES AS THEY WILL MAKE YOU FEEL BETTER.
WARMING UP AND COOLING DOWN – IMPORTANT WARMING UP AND COOLING DOWN – IMPORTANT