Electronic.Star 10006713, Руководство пользователя

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STRETCHING GUIDE
 Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and
roll your shoulders. This will allow the body’s natural lubrication (synovial fluid) to protect the
surface of your bones at these joints.
 Always warm up the body before stretching, as this increases blood flow around the body, which in
turn makes the muscles more supple.
 Start with your legs, and work up the body.
 Each stretch should be held for at least 10 seconds (working up to 20 to 30 seconds) and usually
repeated about 2 or 3 times.
 Do not stretch until it hurts. If there’s any pain, ease off.
 Don’t bounce. Stretching should be gradual and relaxed.
 Don’t hold your breath during a stretch.
 Stretch after exercising to prevent muscles from tightening up.
 Stretch at least three times a week to maintain flexibility.
CALF STRETCH
 Stand with one leg in front of the other, both feet
facing forwards and the front leg bent (the knee
should be above the ankle).
 Press the heel of the back leg into the floor until
you begin to feel the calf muscle in the back of the
rear leg starting to stretch.
Note:
Side the rear leg backwards to increase this stretch
if required.
HAMSTRING STRETCH
 Sit with one leg extended. Bring the other leg
towards you and rest the sole of that foot onto the
inner thigh of the extended leg.

Keeping your shoulders square, reach forward
towards your toes as far as possible, hold for the
required count and then relax.
Note:
Keep your back and rear leg straight when
performing this stretch.