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Sportplus SP-HG-013 Manual

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6. TRAINING
EXERCISE 1: STRETCHING THE QUADRICEPS (FRONT THIGH)
Support yourself on the wall with one hand and grasp one foot
with the other one as illustrated and guide it into the front thigh
stretching position. To do this, pull the heel of the grasped foot
as far as possible towards your buttocks (without feeling pain).
Depending on the phase, hold this stretch for approx. 5-10 seconds
(warm-up) or approx. 30-40 seconds (cool-down) and then repeat
with the other foot.
Repeat this stretch at least twice per side.
EXERCISE 2: STRETCHING THE INNER THIGH
Sit on the oor and bring the soles of your feet together. In the
process, pull your heels as far as possible towards you and then
carefully push your knees down towards the oor. Do not use force
and never push your knees down with your hands! Only stretch as
far as you can without feeling pain.
Depending on the phase, hold this stretch for approx. 5-10 seconds
(warm-up) or approx. 30- seconds (cool-down).
Repeat twice.
EXERCISE 3: STRETCHING THE CALF MUSCLES AND THE
HAMSTRINGS
GASTROCNEMIUS AND BICEPS FEMORIS
Stand up straight with your feet about shoulder width apart.
Now bend over forward at the hips and try to bring your hands as
close as possible to your feet (advanced learners can touch their
feet without pain).Depending on the phase, hold this position for
approx. 5–10 seconds (warm-up) or approx. 30 seconds (cool-
down).
Repeat twice.
EXERCISE 4: STRETCHING THE HAMSTRINGS
Sit on the oor and bend one leg as illustrated and straighten the
other one out. Bend forward and try to guide your hand on the
side of the straight leg as far as possible towards your foot without
pain. Here, advanced learners can touch their foot and can even
pull their toes back to stretch their calves as well. Depending on
the phase, hold this stretch for approx. 5-10 seconds (warm-up) or
approx. 30 seconds (cool-down).
Repeat twice.
SP-HG-013-DE-GB-02.indb 30 5/23/12 10:33 PM
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