Manual Rossler 021115 Speeding (page 26 of 38) (English, Dutch, French)

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Touching your toes

Slowly bend forward and try to reach your feet with your hands. Stretch down as far as possible

and repeat this 15 times.

Hamstring exercises

Sit on the  oor and stretch your right leg. Bend your left leg and place your foot against your

right upper leg. Reach for your right foot with your right arm. Repeat this 15 times and do the

same exercise with your left leg.

Calf/achilles exercises

Place both hands against a wall and lean the weight of your whole body on your hands. Move

your legs to the rear, alternating one with the other. The leg in the rear position will be stretched.

Repeat this for each leg 15 times.

Aerobic exercises & Weights

Aerobic exercises

Aerobic exercises promote a good oxygen supply to your muscles via your heart and lungs, the most important muscles in

your body. It is an essential part of all exercises and needs to be considered when engaging in any sports activity.

Weight training

Aerobic exercises are useful in assisting you to reduce excessive body fat. In contrast, weight training helps you to build up

and  rm your muscles.

But one last warning: always consult with your physician before you start your training

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Rossler 021115 Speeding Manual

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