Ironman Fitness Odyssey, Руководство пользователя

Страница: 27 / 32

www.ironmanfitness.com
27
Workout Information
Standing Quadriceps Stretch
Achilles Stretch
Calf Stretch
Face a solid structure such as a wall with your left
foot ahead of your right, toes straight ahead. Bend
your left knee, press your hips forward, and lean into
the wall. Keep both heels down, your right leg
straight, and you left knee over your ankle. Hold for
20 seconds; repeat three to five times with each leg.
Steady yourself with one hand. With the other, grab
outside leg at ankle, keeping body straight from knee
to hip. Gently pull foot up and towards the buttocks
until you feel a stretch along the front of the thigh.
Thigh should be pulled straight back and not drift to
outside. Hold 20-30 seconds. For variation, grab
opposite ankle (i.e., grab right ankle with left hand).
Do two to three repetitions per leg.
Face the wall with your left foot ahead of your
right, toes straight ahead. Bend both knees,
press your hips forward, and lean into the wall.
Keep both heels down and both knees in line
with your feet. Hold for 20 seconds; repeat three
to five times with each leg.