York Fitness Nexus Rower, Руководство пользователя

Страница: 16 / 20

16
Suggested Stretches
The correct form for several basic stretches is shown at the
right. Move slowly as you stretch—never bounce.
1. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot toward you and
rest it against the inner thigh of your extended leg. Reach toward your toes
as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg.
Stretches: Hamstrings, lower back and groin.
2. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your hands against a
wall. Keep your back leg straight and your back foot flat on the floor. Bend your
front leg, lean forward and move your hips toward the wall. Hold for 15 counts,
then relax. Repeat 3 times for each leg. To cause further stretching of the achilles
tendons, bend your back leg as well. Stretches: Calves, achilles tendons and
ankles.
3. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp one foot with
your other hand. Bring your heel as close to your buttocks as possible. Hold for
15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip
muscles.
4. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward. Pull your feet
toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat
3 times. Stretches: Quadriceps and hip muscles.
fitness guide