Loosening-Up Exercises
1. Calves
Support yourself with both hands against a wall.
Bend your right leg and keep your left leg straight. Slowly
press your left heel all the way to the ground. Hold this
position for 15 to 45 seconds.
Repeat the exercise for the right leg.
2. Thighs
Support yourself with your right hand and grasp your left
foot with your left hand as shown. Slowly bring your heel to
your buttocks (not to the side). Hold this position for 15 to 45
seconds.
Repeat the exercise for the right leg.
3. Flanks
Stand upright and place your right arm behind your head.
Grasp your right elbow with your left hand. Pull gently while
your upper body bends in a curve to the left, but do not
bend sharply at the hip or thrust the hip outwards. Hold this
position for 15 to 45 seconds.
Repeat the exercise with the left arm.
4. Lower back
Support yourself with your right hand against a wall and
bend both legs as shown. Bend your back and tense
your abdominal muscles. Hold this position for 15 to 45
seconds.
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