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EXERCISE
FREQUENCY
To maintain or improve your condition, you must workout 2-3 times per week following the pattern described above. A
day of rest between workouts is recommended.
After several months of exercise, the number of workouts can be
increased to 4-5 times per week. The key to a successful program is REGULAR exercise.
SUGGESTED
STRETCHES
The following
stretches provide a
good warm-up,
or
cool-down.
Move slowly as you stretch
- never bounce.
HAM
STRING
STRETCH
Sit with one leg extended.
Bring the sole of the opposite
foot toward you, resting it against the extended leg's
inner thigh. Stretch toward your toe as far as possible,
hold for 15 counts, then relax.
Repeat three times for
both legs.
Stretches:
Hamstrings,
Lower
Back
and
Groin
INNER
THIGH
STRETCH
Sit with the soles of your feet together and
knees
pointing outward.
Pull
your feet as close into the groin
area as possible. Hold for 15 counts, then relax. Repeat
three times.
Stretches:
Quadriceps,
Hip Muscles
TOE TOUCHES
Sranang with your knees
bent slightly, slowly
bend
forward from the hips. Allow your back and shoulders to
relax as you stretch down toward your toes. Go as far as
you can and hold for 15 counts, then relax. Repeat three
times.
Stretches:
Hamstrings.
Back of Knees.
nai
TOE TOUCHES
Е
РТ
ШЦ
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind
you and pull up your foot.
Bring your heel as close to
your buttocks as possible. Hold for 15 counts. Repeat.
Stretches:
Quadriceps,
Hip
Muscles
CALF/ACHILLES
STRETCH
With one leg in front of the other and arms out, lean
against the wall.
Keep your back leg straight and back
foot flat on the ground;
then bend the front leg and lean
forward by moving your hips toward the wall.
Hold, then
repeat on the other side.
To cause
even
further
stretching of the Achilles tendons, slightly bend back leg
as well.
A
Stretches:
Calves.
Achilles
Tendons,
and
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