Endurance TF6iHRC, Руководство пользователя

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Lower Back, Hips, Groin, and Hamstrings
1. Stand with the feet about shoulder- width apart and pointed straight
ahead. If you are pretty flexible and need more of a stretch, cross one
leg in front of the other for a few stretches, then switch legs.
2. Slowly bend forward from the hips, always keeping your knees
slightly bent.
3. Stretch only to the point where you feel a tugging in the back of
your legs.
Side Bends
1. Stand with your feet about shoulder - width apart and toes pointed
straight ahead. Keep your knees slightly bent, one hand on your hip;
extend your other arm up and over your head. Slowly bend at your waist
to one side, toward the hand on your hip.
2. Extend both arms overhead. Hold your right hand with your left hand
and bend slowly to the left, using your left arm to pull the right arm
gently over the head and down toward the ground.
3. Repeat with other side.
Quadriceps (front of thigh)
1. Lying on our stomach, pull the heel toward your buttocks with the
opposite hand. Keep the thigh of the leg
being stretched close to the
leg on the floor.
2. The same stretch can be done standing. Do
not allow the thigh to come in front of you and
so not bend forward at the waist.
3. Do this exercise twice – once on each leg.
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