Publicité
Les langues disponibles
Les langues disponibles
After a few months of regular exer- cise, you may complete up to five workouts each week. if
desired. Remember, the key to success is to make exercise a regular and enjoyable part of
your everyday life.
SUGGESTED STRETCHES:
The correct form for several basic stretches is shown at the
right. Move slowly as you stretch一never bounce.
1.Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward
from-your hips.Allow your back and shoulders to relax as you
reach down'toward your toes as far as possible. Hold for 15
counts, then relax."Repeat 3 times. Stretches: Hamstrings,
back of knees and back.
2.Hamstring Stretch
Sit with one leg extended.Bring the sole of the opposite foot
towardyou and rest it against the inner thigh of your extend-
ed leg. Reachtoward your toes as far as possible.Hold for 15
counts, then relax.Repeat 3 times for each leg. Stretches:
Hamstrings, lower back and groin.
3.Calf/Achilles Stretch
With one leg in front of the other, reach forward and place
your
hands against a wall.Keep your back leg straight and your
back foot,flat on the floor. Bend your front leg, lean forward
and move your.hips toward the wall. Hold for 15 counts, then
relax. Repeat 3 timesnfor each leg. To cause further stretch-
ing of the achilles tendons,-bend your back leg as well.
Stretches: Calves, achilles tendons andankles.
4.Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp one foot with your other
hand.Bring your heel as close to your buttocks'as possible. Hold for 15 counts, then relax.
Repeat 3 times for eachleg.Stretches: Quadriceps and hip muscles.
5.lnner Thigh Stretch
Sit with the soles of your feet together and your knees outward.Pull your feet toward your
groin area as far as possible. Hold for 15counts, then relax. Repeat 3 times.Stretches:
Quariceps and hipmuscles.
11
EN
Publicité
