Advertisement
Leg
Vastus
Lateralis
Short/Long adductor
Gastrocnemius
Soleus
muscle
Biceps femoris
Semitendinosus muscle
Semimembranosus
Gracilis
Short adductor
Long adductor
Rectus femoris
Vastus Lateralis
Vastus medialis
Whip muscle
Tensor fascia lata
Advice: Massage the muscles from top to bottom.
Tensor
fascia lata
Gracilis
muscle
Semitendinosus
muscle
Whip
Vastus
mediali
s
Rectus femoris
Biceps
femoris
Semimem-
branosus
20-30s x 3 times
20-30s x 3 times
20-30s x 2 times
10-15s x 2 times
10-15s x 2 times
10-15s x 2 times
30-45s x 2 times
30-45s x 2 times
30-45s x 2 times
30-45s x 1 time
15-20s x 2 times
Advertisement
