Sportplus SP-MR-009-iE Manual De Instrucciones página 52

EXERCISE 6: STRETCHES FOR YOUR QUADRICEPS
Brace yourself with one hand on the wall and grasp one foot with the other
hand as depicted to stretch your quadriceps. Pull the heel of your foot
as far as possible toward your buttocks without experiencing any pain.
Hold this stretch for approx. 5-10 seconds (warm up) or approx. 30-40
seconds (cool down), and repeat with the other foot.
Repeat the exercise at least twice on both sides.
EXERCISE 7: STRETCHES FOR YOUR INNER THIGHS
Sit on the floor and guide the soles of your feet together. Pull your
heels as close to your body as possible and gently press your knees
toward the floor. Do not use force and never press your knees using
your hands! Stretch as far as you can without experiencing any pain.
Depending on the phase, hold this stretch for approx. 5-10 seconds
(warm-up) or approx. 30 seconds (cool-down).
Repeat twice.
EXERCISE 8: STRETCHES FOR YOUR CALFS AND ACHILLES
TENDON
(Gastrocnemius and biceps femoris)
Stand up straight with your feet about a shoulder's width apart. Now
bend forward at the waist and try to reach your feet with your hands
(advanced persons can touch their feet without any pain). Depending
on the phase, hold this stretch for approx. 5-10 seconds (warm-up) or
approx. 30-40 seconds (coo-down). Repeat twice.
EXERCISE 9: STRETCHES FOR YOUR HAMSTRINGS
Sit on the floor and bend one leg as depicted, stretching the
other out before you. Now bend forward and guide your hand
along your outstretched leg as far as possible toward your foot
without experiencing any pain. Advanced persons can touch
their feet and even pull their toes back toward the body to
simultaneously stretch the calves.
Depending on the phase, hold this stretch for approx. 5-10
seconds (warm-up) or approx. 30 seconds (cool-down).Repeat
the exercise twice on both sides.
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