Skandika Fitness MONTREUX Series, Инструкция по сборке и руководство пользователя

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Exercise 1: Quadriceps Stretch
With one hand against a wall for balance, grasp your foot as shown and stretch
the front upper muscles of the leg. Raise your heel as close as possible to
the buttocks (but only so far, that you do not feel any pain). In the “warm-up”
phase please hold the stretched position for 5 up to max. 10 seconds. In the
“cool-down” phase you need to hold this stretch for at least 30 to 40 seconds.
Please repeat min. 2 times for each leg.
Exercise 2: Inner Thigh Stretch
Seat on the floor and put together both feet-soles. Your knees are pointing
outward. Pull your feet as close as possible (without feeling any pain) toward
yourself and press down your knees at the same time. Never use your
hands to press down the knees! Hold the stretch for app. 5 to 10 seconds
(Warm-up) and min. 30 seconds (Cool-down). Repeat twice.
Exercise 3: Toe Touches
(Stretch of gastrocnemius and biceps femoris)
Stand straight and slowly bend forward from your waist, Letting your back and
shoulders relax as you stretch toward your toes. Reach down as far as you
can and hold for 5 to 10 seconds in warm-up phase and 30 to 40 seconds
in cool-down phase. Repeat 2 or 3 times.
Exercise 4: Stretching the back side parts of the legs
Seat on the floor and bend one leg to the inside as you keep the other leg
extended. Bend forward and try to touch the foot of the extended leg. More
experienced athletes should try to grasp the foot fully and point their toes to
the back. This will also stretch the gastrocnemius. Again hold the stretch for
5to 10 seconds in warm-up phase and 30 to 40 seconds in cool-down phase.
Repeat twice for each side.
EXERCISE HINTS
GB