Insportline FlatRun IN 18227, Руководство пользователя

Страница: 11 / 22

11
Reach Down
Have your knees slightly bent and bend your
body slightly forward. Relax your back and
shoulders and try to touch your toes. Keep it for
10-15 seconds and relax. Repeat 3 times.
Hamstring Stretching
Sit on a clean cushion and straight one leg. Put
your second leg inwards closely to the inner side
of the straight leg. Try to touch your toes by
hand. Keep it for 10-15 seconds and relax.
Repeat 3 times for each leg.
Tendon Stretching
Lean by both hands on a wall or tree. Have one
leg behind. Keep your legs straight and have
your heels on ground. Tilt to the wall or tree.
Keep it for 10-15 seconds and relax. Repeat 3
times for each leg.
Quadriceps
Put your left hand onto a wall or grasp a table
and stretch your right hand backwards. Push
your right heel to your buttock. Do it slowly until
you feel some tension in your front thigh. Keep it
for 10-15 seconds and relax. Repeat 3 times for
each leg.
Sartorius (Inner Thigh Muscle)
Sit down with soles in a opposite position. Knees
are oriented outwards. Pull your feet towards
groin for 10-15 seconds. Relax and repeat 3
times.