Manual Vitalmaxx JRT-81207014 - Z00212 (page 17 of 36) (English, German, Dutch, French)

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After Training

ATTENTION!

■ After training, you should always perform stretching exercises in order to slowly

restore your circulation to a normal level.

A few example exercises:

Upper body: Stand upright, cross your arms over your head

and pull your left elbow to the right with your right hand. The

upper body moves gently as you do this. Stay in this position

for 15 – 20 seconds. Change sides.

Calves: Stand up. Place your right leg in front of you and bend

it slightly while your left leg remains stretched. Push your

left heel down onto the ﬂ oor. Stay in this position for 15 – 20

seconds. Change sides.

Front of thighs: Stand on one leg, bend the other one and grab

your foot with your hand. Pull it up to your buttocks and hold

this position for 5 – 20 seconds. Change sides.

Back: Lie down ﬂ at on your back. Bend your right leg and

place it over your left leg which is still stretched out. Your hip

twists but both shoulders must remain on the ﬂ oor. Stay in this

position for 5 – 20 seconds. Change sides.

Inside of thighs: Sit down on the ﬂ oor, turn your knees to face

outwards, place the soles of your feet together and pull to-

wards your body. Place your hands around your ankles and

press your knees gently down to the ﬂ oor with your elbows.

Keep your back straight as you do this. Stay in this position for

5 – 20 seconds.

Full leg: Squat down, rest your hands on the ﬂ oor next to your

feet and stretch one leg out behind you. The thigh and lower

part of your front leg form a right angle, and the foot rests fully

on the ﬂ oor. Stay in this position for 15 – 20 seconds. Change

sides.

Shoulders / back: Sit cross-legged on the ﬂ oor with a straight

back. Fold / clasp together your hands and stretch your arms

out above your head. Stretch your back. Stay in this position

for 15 – 20 seconds.

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Vitalmaxx JRT-81207014 - Z00212 Manual

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