Insportline IN 5564, Руководство пользователя

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15
STRETCHING
Stretching should be included in both your warm up and cool down, and should be performed after 3-5 minutes
of low intensity aerobic activity or callisthenic type exercise. Movements should be performed slowly and
smoothly, with no bouncing or jerking. Move into the stretch until slight tension, not pain, is felt in the muscle
and hold for 20~30 seconds. Breathing should be slow, rhythmical and under control, making sure never to hold
your breath.
1. Quadriceps Stretch
Reach behind body with one hand, grasp top of foot and pull heel toward buttocks while maintaining an
erect and upright posture. Hold for 20-30 seconds and release. Repeat for opposite leg.
2. Calf, Achilles Stretch
Keeping back leg straight and foot flat on floor with toes pointed straight ahead, move hips forward by
bending knee on the front leg. Hold for 20-30 seconds and release. Repeat for opposite leg.
3. Back Stretch
With arms extended and hips directly over feet, lower upper body below hand level by bending at the
knees. Hold for 20-30 seconds and release.
4. Rear Upper Arm Stretch