100FIT 30T Kullanım Kılavuzu - Sayfa 17

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2.5 Walking with both hands:

Straighten your legs, bend over, and lay your hands flat on the floor.

Tuck your belly and move your hands forward. At this time,

the legs still can't be flexed, both hands are on the ground,

and some steps forward with the feet (knees can't be bent).

Do this for 1 minute. This exercise will exercise the

hamstrings, lower back, buttocks and calf muscles.

3. Stretching after exercise:

3.1 Scapular extension:

This is a simple and effective stretching exercise,

especially to stretch the muscles around the

shoulder joint. Practice: stand with your feet the

same width as your hips, bend your knees slightly,

move your left hand over your body, bend your

elbows slightly, and fix your right hand to your

left elbow Position, then lean your left arm towards

your body until you feel the muscles of your shoulders tighten, and then

repeat the same movements.

3.2 Triceps extension:

Action points: Bend the left arm behind the head, hold the left elbow

with the right palm, apply slight pressure, pull the left elbow to the right

as much as possible, and feel the stretch of the triceps behind the left arm.