ESPRIT ESP0029, Руководство пользователя

Страница: 16 / 23

15
WARM UP
Quadriceps Stretch
With one hand against a wall for balance, reach
behind you and pull your right foot up. Bring your
heel as close to your buttocks as possible. Hold for
15 counts and repeat with left foot up.
Inner Thigh Stretch
Sit with the soles of your feet together with your
knees
pointing outward. Pull your feet as close into your
groin as possible. Gently push your knees towards
the floor. Hold for 10 counts
Toe Touches
Slowly bend forward from your waist, letting you
back and shoulders relax as you stretch toward
your toes. Reach down as far as you can and hold
for 15 counts.
Hamstring Stretches
Sit with your right leg extended. Rest the sole of
your left foot against your right inner thigh. Stretch
toward your toe as far as possible. Hold for 15
counts Relax and then repeat with left leg
extended.