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4. MOTIVATION
The key for a successful training program is regularity. You should set a firm time and
place for each training day and also prepare yourself mentally for your training session.
Only exercise when you are in a good mood and always focus on your goal. With regular
training, you will notice daily improvements and how you are approaching your personal
training goals.
STRETCHING EXERCISES
The stretching exercises illustrated on the following pages are suitable for the warm-
up and the cool-down phases. Please note that in the warm-up phase, the stretches
should only be held briefly (approx. 5 to 10 seconds) and should then be relaxed again.
This should increase muscle tension and prepare the muscle for the approaching training
phase.In the cool-down phase, the stretches should be held longer (at least 30 seconds)
in order to decrease muscle tension again after the training demands.
As rule of thumb, never complete all stretches to the extreme. Should you feel pain, stop
the stretch immediately and try it again a bit later, but less intensively.
EXERCISE 1:
STRETCHING THE QUADRICEPS (FRONT THIGH)
Support yourself on the wall with one hand and grasp one foot with
the other one as illustrated and guide it into the front thigh stretching
position. To do this, pull the heel of the grasped foot as far as possible
towards your buttocks (without feeling pain).Depending on the phase,
hold this stretch for approx. 5-10 seconds (warm-up) or approx. 30-40
seconds (cool-down) and then repeat with the other foot.
Repeat this stretch at least twice per side.
EXERCISE 2: STRETCHING THE INNER THIGH
Sit on the floor and bring the soles of your feet together. In the
process, pull your heels as far as possible towards you and then
carefully push your knees down towards the floor. Do not use force
and never push your knees down with your hands! Only stretch as
far as you can without feeling pain.
Depending on the phase, hold this stretch for approx. 5-10 seconds
(warm-up) or approx. 30- seconds (cool-down).
Repeat twice.
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