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Dehnung der Beinstrecker (Quadrizeps)
im Stehen
Halten Sie sich fest (z.B. an einer Wand)
um die Balance zu halten. Fassen Sie Ihren
linken Fußknöchel, und drücken Sie ihn an
Ihr Gesäß. Halten Sie diese Position für 15
30 Sekunden. Danach wiederholen Sie die
Übung mit dem rechten Fußknöchel.
Dehnung der Waden im Stehen
Stehen Sie in Schrittstellung einen halben
Meter von einer Wand entfernt und beugen
sich zur Wand. Stützen Sie sich mit den
Handflächen an der Wand ab. Drücken Sie
gegen die Wand und lassen dabei beide
Fußsohlen am Boden.
38
GENERAL
40


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