49
ENGLISH
EXERCISE 3: STRETCHING THE CALF MUSCLES AND
THE HAMSTRINGS
(Gastrocnemius and biceps femoris)
Stand up straight with your feet about shoulder width apart. Now
bend over forward at the hips and try to bring your hands as close
as possible to your feet (advanced learners can touch their feet
without pain).Depending on the phase, hold this position for approx.
5–10 seconds (warm-up) or approx. 30 seconds (cool-down).
Repeat twice.
EXERCISE 4:
STRETCHING THE HAMSTRINGS
Sit on the floor and bend one leg as illustrated and straighten
the other one out. Bend forward and try to guide your hand
on the side of the straight leg as far as possible towards
your foot without pain. Here, advanced learners can touch
their foot and can even pull their toes back to stretch their
calves as well. Depending on the phase, hold this stretch
for approx. 5-10 seconds (warm-up) or approx. 30 seconds
(cool-down).Repeat this stretch at least twice per side.
BASICS ON TRAINING
These are very general tips on training, they have no medical value and their only
purpose is to provide you with basic knowledge about different kinds of training.
For a personal detailed training program please consult specialists. People that
have heart problems or suffer from any kind of conditions, that might be worsened
by unusual or not taylored training programs or activities, MUST consult their
physicians before approaching any kind of training.
When training people have different goals. Some can be pushed by the desire of toning
their muscles whereas some seek a way to improve their body shape and general health.
Muscles respond to stimuluses and, simply put, the higher the stimulus the stronger the
response. In layman words this means that when a muscle is required to make a great
effort, it will grow in size, so to be able to face the same effort in the future.
Opposedly when muscles are required to do very long sessions they tend to decrease in
size so in order to be able to sustain the effort for an extended time.
When training, people need to set their goals, and then strongly commit to these very
goals.
SP-HT-2700-DE-GB-08.indb 49
6/3/2010 5:21:58 PM
