16
Legs
Position
Duration (s)
Frequency
Biceps femoris muscle
20
–
30 s
x3 times
Semitendinosus
20
–
30 s
x3 times
Semi membranous muscle
20
–
30 s
x3 times
Gracilis
10
–
15 s
x2 twice
Adductor brevis
10
–
15 s
x2 twice
Adductor longus
10
–
15 s
x2 twice
Rectus femoris
30
–
45 s
x2 Twice
Vastus latarelis
30
–
45 s
x2 twice
Medial femoral muscle
30
–
45 s
x2 twice
Sartorius muscle
30
–
45 s
X1 once
Tensor fascia lata
15
–
20 s
x2 twice
Suggestions: Massage muscles from top to bottom.
Rectus femoris
Gracilis
Adductor longus / brevis
Gastrocnemius muscle
Soleus
Vastus lateralis
muscle
Tensor fasciae
latae
Sartorius
Vastus medialis muscle
Biceps femoris
muscle
Semitendinosus
Semimembranosus
Содержание Gun Slim Elegant
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