MPF Black Beat Mode D'emploi page 72

Hamstring exercises
Sit on the floor 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 firm your muscles.
But one last warning: always consult with your physician before you start your training.
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