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4. Back Stretch
Stand with your legs shoulder width apart and your knees
slightly bent. Bend forward from your waist with your arms
extending loosely in front of your body. Gently bend from the
waist flexing your body as far forward as it will go. Hold for
20 to 30 seconds. Straighten up and repeat.
5. Standing Hamstrings Stretch
Stand with your legs hip width apart. Extend one leg out in front
of you and keep that foot flat against the ground. With your
hands resting lightly on your thighs, bend your back leg and
lean forward slightly from your hips until you feel a stretch in
the back of your thigh. Be sure to lean forward from the hip joint
rather than bending at your waist. Hold for 20 to 30 seconds.
Repeat for the opposite leg.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your
feet are together. Place your hands on your ankles. Lean
forward from the waist and press down lightly on the inside
of your knees. You should feel a stretch in the muscles of your
inside thigh.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing
forward and with your knees slightly bent. Let your arms hang
relaxed on either side of your body. Expand your chest and pull
your shoulders back. Bend your elbows slightly and clasp your
hands behind your back. Slowly straighten your arms as you
lift your hands upward. Raise your hands upward until you feel
mild tension in your shoulder and chest region. Hold for 20 to
30 seconds. Lower your arms to their original position and bend
your elbows. Release your hands and return them to your sides.
6. Buttocks and Hip Stretch
Lay flat on your back with your hips relaxed against the floor.
Bend one leg at the knee. Keeping both shoulders flat on the
floor, gently grasp the bent knee with your hands and
pull it over your body and towards the ground. You
should feel a stretch in your hips, abdominals and
lower back. Hold for 20 to 30 seconds and release.
Repeat for opposite side.
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