100FIT 30T Kullanım Kılavuzu - Sayfa 16

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a large lunge,while keeping the right knee off the ground,

the right hand touched the ground, and the left elbow

moved to the left instep. Move your left hand

out of your left foot and touch the hips with both hands

on the ground. Then the right foot stepped forward to get up.

Do this 10 times for each leg.

2.3 Hip span:

Lie flat, with your knees bent, your feet on the ground,

your arms flat on both sides. Rotate to the left,

keeping your legs bent until the left knee

touches the ground, and then rotate to the right

until the right knee touches the ground.

Repeat 10 times on each side.

2.4 Stretch:

This action can stretch the torso and back muscles,

lying on the left side of the body, legs together,

knees bent at a 90-degree angle.Put a towel between

your knees and stretch your arms flat. Then,

keeping your knees and buttocks still,

rotate your torso and right arm

backwards and try to make your right shoulder touch

the ground.Exhale for 2 seconds, then return to

the initial position. Do 10 times on each side.