After Training - MAXXMEE JHK-15682 Manuel

EN

AFTER TRAINING

After training, you should always perform
stretching exercises in order to slowly
restore your circulation to a normal level.
You will fi nd a few example exercises
below:
Upper body: Stand up-
right, 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 sec-
onds. 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
15 – 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
15 – 20 seconds. Change sides.
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Inside of thighs: Sit down
on the fl oor, turn your
knees to face outwards,
place the soles of your feet
together and pull towards
your body. Place your
hands around your ankles
and press your knees gen-
tly down to the fl oor with
your elbows. Keep your
back straight as you do
this. Stay in this position
for 15 – 20 seconds.
Whole 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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