After Training - DS Produkte JRT-81207014 Mode D'emploi

After Training

ATTENTION!
■ After training, you should always perform stretching exercises in order to slowly
restore your circulation to a normal level.
A few example exercises:
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Upper body: Stand upright, cross your arms over your head
and pull your left elbow to the right with your right hand. The
upper body moves gently as you do this. Stay in this position
for 15 – 20 seconds. Change sides.
Calves: Stand up. Place your right leg in front of you and bend
it slightly while your left leg remains stretched. Push your
left heel down onto the fl oor. Stay in this position for 15 – 20
seconds. Change sides.
Front of thighs: Stand on one leg, bend the other one and grab
your foot with your hand. Pull it up to your buttocks and hold
this position for 5 – 20 seconds. Change sides.
Back: Lie down fl at on your back. Bend your right leg and
place it over your left leg which is still stretched out. Your hip
twists but both shoulders must remain on the fl oor. Stay in this
position for 5 – 20 seconds. Change sides.
Inside of thighs: Sit down on the fl oor, turn your knees to face
outwards, place the soles of your feet together and pull to-
wards your body. Place your hands around your ankles and
press your knees gently down to the fl oor with your elbows.
Keep your back straight as you do this. Stay in this position for
5 – 20 seconds.
Full leg: Squat down, rest your hands on the fl oor next to your
feet and stretch one leg out behind you. The thigh and lower
part of your front leg form a right angle, and the foot rests fully
on the fl oor. Stay in this position for 15 – 20 seconds. Change
sides.
Shoulders / back: Sit cross-legged on the fl oor with a straight
back. Fold / clasp together your hands and stretch your arms
out above your head. Stretch your back. Stay in this position
for 15 – 20 seconds.
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