DUVLAN YR-DVL3014, Руководство пользователя

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Warm-up
Neck Exercises
Tilt the head to the right side so that you feel tension in your neck. Slowly tilt
the head towards the chest in a semi-circle and then turn your head to the left.
You will feel comfortable tension in your neck. This exercise can be repeated
alternately several times.
Exercises for shoulder area
Raise your left arm and right alternately, or both arms at the same time.
Exercises for arms
Withdraw alternately left and right arm towards plafónu. You will feel the tension on
the left and right side. Repeat this exercise several times.
Exercises for the upper part
Restrained by the hand leaning against the wall, then draw direction for yourself and
raise your right or left foot toward the buttocks as much as possible. You will feel
comfortable stretching in front of your thighs. Stay in this position for 30 seconds and if
possible repeat this exercise 2 times for each leg.
The inner thighs
Sit on the floor with your feet so that your knees are pointing out. Push your legs as
close as possible to your groin. Now, push your knees down. Stay in this position
for a period of 30-40 seconds if possible.
Touching the thumb
Lean forward your torso down and try to touch your inches to as far as possible. If
you can, stay in this position for 20-30 seconds.
Exercise for knee
Sit on the floor and straighten your right leg. Pokročte your left leg and place your
foot on your right thigh. Now try to reach your right foot with your right arm. Stay
in this position for 30-40 seconds if possible.
Exercises for back / Achilles tendon
Place both hands on the wall to gain support your body. Slide your left leg back
and try to attach it to the buttocks, alternating it with your right foot. This
stretching exercise stretches back as well as legs. Stay in this position if possible
for 30-40 seconds.
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