FOXSPORT FSZ1-401 Manuel De L'utilisateur page 37

We recommend the following warm-up or stretching exercises:
1) Downward Stretch:
Slowly lean forward with your knees slightly bent and relax
back and shoulders and keep your hands as close to your toes as possible.
Hold the position for 10 to 15 seconds and then relax.
Repeat 3 times
2) Stretch the hamstring:
Sit on a cushion with one leg straight. Pull the other leg
so that it is pressed against the inside of the straightened leg and
touch your toes as far as possible with your hand. hold it
position for 10 to 15 seconds, then relax.
3 reps with each leg
3) Stretch the calf and heel tendons:
Lean your hands against a wall or stand in front of a wall, letting go
some distance between you. Stretch one foot back and let the
heel sink. Lean against the wall. Hold the position
10 to 15 seconds, then relax.
3 reps with each leg
4) Stretch the quadriceps:
Secure yourself to a wall or table with your left hand. Then stretch out your hand
EN
straight back, grab your right instep and slowly pull it towards you
hip until you feel the muscles in the front of your thighs contract.
Hold the position for 10 to 15 seconds and then relax.
1 rep with each leg
5) Stretch the Sartorius (inner thigh muscle):
Sit on the floor with your knees facing out. Grab your feet with
the two
hands and pull them towards your groin. Hold the position for 10 to 15 seconds,
then relax.
Repeat 3 times
36