DELTA-SPORT 304198, Руководство пользователя

Страница: 12 / 64

16 GB
Stretching the front thigh muscles
(Fig. J)
Starting position
1. Tighten your stomach muscles while standing up
straight.
2. Avoid a hollow back position by pulling your
pelvis upwards.
3. For better support you may lean against a wall
with one hand.
End position
4. Holding the tension, grab one ankle and pull it
towards your buttocks. Keep your legs parallel
during this movement.
5. The stretch should be felt on the front upper thigh
of the bent leg.
6. Stay in this position for approx. 5 seconds and
then go back to your starting position.
7. Repeat this exercise 2–3 times in sets of three,
and then change legs.
Important: Some people have very short
front thigh muscles. If this applies to you,
you may use a towel to pull your foot
toward yourself.
Stretching the hip flexor (Fig. K)
Starting position
1. Lunge forward and put your back leg on the
ground, with your shin on the floor.
2. Upper and lower parts of the front leg make a
right angle, and your arms rest on the front leg.
End position
3. With a straight, upright back, push your pelvis
forward and towards the floor, so that you can
feel the stretch in the hip area of your back leg.
4. The front knee should not jut out over your toes.
5. During this movement, make sure that your back
leg and your hip make a straight line, and you
don’t turn your pelvis outward.
6. Stay in this position for approx. 5 seconds and
then go back to your starting position.
7. Repeat this exercise 2–3 times in sets of three,
and then change legs.
Important: Keep your back straight
during the exercise.
Stretching the inner thigh (Fig. L)
Starting position
1. Stand with your legs wide apart, and bend out
one leg from this wide-legged stance.
2. Place your hands lightly on your hips.
End position
3. Stretch the other leg to the side, and shift your
body weight onto the bent leg.
4. Keep the foot of the stretched leg on the floor, so
that you feel the stretch in the inner upper thigh
of the outstretched leg.
5. Stay in this position for approx. 5 seconds and
then go back to your starting position.
6. Repeat this exercise 2–3 times in sets of three,
and then change legs.
Important: Keep your back and pelvis
straight during the exercise.
Exercises without straps
For thighs, calves and buttocks
(Fig. M)
Starting position
1. Stand with your feet on the stepper.
End position
2. Tighten your buttocks and stomach muscles.
3. Press down alternately on the pedals with your
feet. Your arms should move back and forth
naturally, as if you were walking or climbing
stairs.
4. Your head is an extension of your spine and
your upper body is upright.
5. Increase the intensity by gradually raising your
arms.
6. Repeat this exercise 10-15 times in three sets.
Important: Your arms swing in the
opposite direction of your legs, and your
pelvis remains straight.
Exercises with straps
Notice for training with straps!
The strap may be stretched to a
maximum of 165cm. Otherwise, it could
become damaged and injure the user.
The longer you stretch the strap, the more
energy you need to expend.
The correct grip
Ensure that your grip is always kept level
when pulling the straps.
Do not bend your wrist joints, as you
would overstrain them.