Endurance B2R, Руководство пользователя

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13
B2U/B2R BIKE
FLEXIBILITY
Adequate flexibility is the ability to move your limbs and joints easily
(through a complete range of motion) the way you need to in order to meet
the challenges of daily life. Fortunately, there ís a positive reinforcing cycle
between flexibility and activity. Adequate flexibility enables you to maintain
an active lifestyle, and an active lifestyle makes an important contribution to
maintaining adequate flexibility. These relationships grow stronger the older
we become.
When should I stretch?
Any time is a good time to stretch. In the morning it can work out the kinks
in your back. At work you can stretch and relax your neck and shoulders.
After work you can stretch out your lower back.
How should I stretch?
Perform the following stretches slowly and smoothly until you feel a slight
tugging sensation on the muscles involved. Donʼt stretch to the point you
feel pain, and donʼt bounce - you could pull a muscle. Hold each stretch for
10 to 20 seconds. Exhale through the stretch, and breathe slowly. This will
keep you from bouncing.
1. Calf ( back of lower leg)
a. To do a straight knee stretch start with the leg to be stretched
approximately three feet from the wall and the opposite leg on a
step forward. Lean toward the wall, keeping your heels down
and feet turned in slightly.
b. To do a bent knee stretch start as above, but move approximately
one foot closer to the wall and bend the knee of
the back leg to be stretched.
c. Repeat using the other leg.