NordicTrack NTEVEX78612 Инструкция по эксплуатации онлайн [28/32] 297106

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretch; never bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward from

your hips. Allow your back and shoulders to relax as you reach down

toward your toes as far as possible. Hold for 15 counts, then relax.

Repeat 3 times. Stretches: Hamstrings, back of knees and back.

2. 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.

3. 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.

4. 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.

5. 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.