Sportplus B31851 Manual De Instrucciones página 59

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.
59