Sportplus SP-HT-9600-iE Manual De Instrucciones página 54

8. NOTES FOR HEALTHY TRAINING
EXERCISE 6: STRETCHES FOR YOUR QUADS
FRONT OF THIGHS
Support yourself with one hand against the wall and grasp your foot with
the other, as depicted, and pull to stretch your quadriceps. Pull the heel
of the foot you are holding as close to your buttocks as possible without
causing any discomfort.
Hold this stretch for approx. 5 to 10 seconds (warm-up) or approx. 30 to
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 ground and bring the heels of both your feet together. Pull
your heels as close to your body as possible and carefully press your
knees toward the ground. Do not use force and never use your hands to
push down your knees! If you feel any discomfort, you are stretching too
far.
Depending on the phase, hold this stretch for approx. 5 to 10 seconds
(warm-up) or approx. 30 seconds (cool-down).
Repeat twice.
EXERCISE 8: STRETCHES FOR YOUR CALVES AND ACHILLES
TENDON
(Gastrocnemius and biceps femoris)
Stand straight with your feet a shoulder-width apart. Now bend forward
at the waist and bring your hands as close to your feet as possible
(advanced persons can touch their feet easily with no discomfort). Hold
this stretch for approx. 5-10 seconds (warm up) or approx. 30-40 seconds
(cool down). Repeat twice.
EXERCISE 9: STRETCHES FOR THE BACK OF YOUR THIGHS
Sit on the ground and tuck in one leg while keeping the other
straight, as depicted. Bend forward and bring the hand on the
side of the outstretched leg as close to your foot as possible
without feeling any discomfort. Advanced persons can easily
touch their foot and pull its toes toward the body to stretch the
calf muscles.
Depending on the phase, hold this stretch for approx. 5 to
10 seconds (warm-up) or approx. 30 seconds (cool-down).
• Repeat the exercise twice on both sides.
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