Insportline 19892, Руководство пользователя

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Touch toes
Bend your knees slightly and slowly stretch your
body downwards.
Relax your back and shoulders. Try to touch the
toes. Keep the position for 10 - 15 seconds.
Repeat approx. 3 times.
Hamstring stretches
Sitting on a cushion, stretch one leg straight and
fold the other inward. Pull it as close to your body
as you can. Try your best to touch the toes and
keep the stretch for 10
– 15 seconds. Repeat 3
times for each leg.
Calves and Achilles tendon stretches
Support yourself with two hands on a wall or a
tree with one leg stretched behind you. Keep the
leg straight and the heel on the ground. Keep the
position for 10 - 15 seconds. Repeat 3 times for
each leg.
Quadriceps stretches
Support yourself with your right hand on the wall
or a table and stretch your left hand backwards to
hold your ankle. Pull it towards your buttocks until
you feel tension in your thigh. Keep the position
for 10 - 15 seconds. Repeat 3 times for each leg.
Inner thigh stretches
Sit down with your soles touching and knees
outward. Pull your feet towards your groin. Keep
the position for 10 - 15 seconds. Repeat 3 times.