Fitnex X5, Руководство пользователя, Страница: 30 / 35

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Stretching and Flexibility
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
Quadriceps (front of thigh)
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.
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.