Powerline BSG10X, Руководство пользователя

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Straddle (Spread Eagle)
MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors,
adductors and sartorius
1. Sit with the upper body nearly vertical and legs straight, and
spread legs as far as possible.
2. With right hand, grasp toes of right foot and pull on toes slightly,
while pulling chest toward right leg. Hold for 10 seconds.
3. Release toes and relax foot.
4. Grasp ankle and continue to pull chest toward right leg. Hold for
10 seconds.
5. Point toes away from body and continue to pull chest toward right
leg. Hold for 10 seconds.
6. Repeat process with the left leg.
7. Repeat process by grasping right toes with right hand and left
toes with left hand. Move the torso forward and toward the ground.
Stretching the
hamstring and groin
with emphasis on
insertion of the
hamstrings and
calves.
Stretching the
hamstring and groin
with emphasis on the
upper portion.
Stretching the groin,
lower back and
hamstring.
50
StretcHinG
40
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