100FIT 30T Instrukcja obsługi - Strona 18

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3.3 Chest extension:

This action is mainly to stretch the muscles on the upper edge

of the chest, which can relax the muscles and increase softness.

Practice: Stand next to a stable upright support. After placing

one hand on the support, keep the upper arm and shoulder on

the same plane. Slowly push the body forward until the chest muscles feel stretched.

3.4 Calf extension:

How to do it: Take a stance about a big step in front of the wall,

push the wall with your hands, and stand with your fee

t as wide as your hips. Put the left leg forward in a knee-flexed

posture, and keep the left knee directly above the foot, without

tilting it to the side. Feeling that the right calf muscles are pulled,

the left calf is stretched by changing sides.

3.5 quadriceps stretch

Action essentials: The foot is indeed standing firm, hook the

other foot back. With the same hand, gently support the ankle,

slowly clamp the calf close to the thigh, gently touch the hip,

and change the foot to stretch after about 10 seconds. During

the process, the upper body is straightened, and the lower limb

is bent gently to avoid the knee from being stretched too violently.

3.6 Back muscle stretching

Action essentials: Feet close together, stand one meter