Master MAS4A009, Руководство пользователя

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EN
WARM UP AND COOL DOWN STRETCHES
When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking.
Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30
seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember that all stretches
must be done for both sides of your body.
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one
hand to assist your balance. Bend the opposite knee and lift
your heel towards your buttocks. Reach back and grasp the
top of your foot with the same side hand. Keeping your inner
thighs close together, slowly pull your foot towards your
buttocks until you feel a genUestretch in the front of your
thigh. You do not have to touch your buttocks with you heel.
Stop pulling when you feel the stretch.. Keep your kneecap
pointing straight down and keep your knees close together.
(do not let the lifted knee swing outward.)
Hold for 20 to 30 seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a wall or
chair with your feet hip-width apart. Keeping your toes
pointed forward, move one leg in close to the chair while
extending the other leg behind you. Bending the leg closest to
the chair and keeping the other leg straight, place your hands
on the chair. Keep the heel of the back leg on the ground and
move your hips forward. Slowly lean forward from the ankle,
keeping your back leg straight until you feel a stretch in your
calf muscles.
Hold for 20 to 30 seconds. Repeat for the opposite leg
3. Overhead/ Triceps Stretch
Stand with your feet shoulder width apart and your knees
slightly bent. Lift one arm overhead and bend your elbow,
reaching down behind your head with your hand toward the
opposite shoulder blade. Walk
your fingertips down your back as far as you can. Hold this
position. Reach up with your opposite hand and grasp your
flexed elbow. Gently assist the stretch by pulling on the
elbow.
Hold for 20 to 30 seconds. Repeat for the opposite arm.