BLADEZ 21976 Benutzerhandbuch - Seite 9

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TRAINING

GUIDELINES

(cont'd)

Inner Thigh

Stretch

Sit with the soles of your feet together with

your knees pointing

outward.

Put your feet

as close

into your groin as possible.

Gently

push your knees towards the floor.

Hold

your mouth

open. Rotate your head to the left

for 15 counts.

Toe Touches

Slowly bend forward from your waist,

lettingyour back and shoulder relax as

you stretchtoward

your toes. Reach down

as far as you can and hold for 15 counts.

Hamstring Stretches

Sit with your right leg extended.

Rest the sole

of your left foot against your right inner thigh.

Stretch toward your toe as far as l_ossible.

Hold for i5 counts. Relax and then repeat

with left leg extended

Calf/Achilles

Stretch

Lean against a wall with your left leg in

front of the right and your arms forward.

Keep your right leg straight and the left

foot on the floor then bend the left leg

and lean forward by moving your hips

toward the wall. Hold, fl_en repeat on the

other side for 15 counts.

BLADEZ