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ниши
пенш
арчы тиче и
То: maintain ocimprove your condition, you rust workout 2:3 реа
day of-rest between workouts is
госопупепдед,
After: several: months. of exercise; the number of workouts can be
increased tó 4-5 times per week. : The key toa supcessful program is REGULAR exercise.
The rong
жс
provide a good
|
, ог
cool-down. Move slowly as you stretch -
.
HAM STRING STRETCH
pe
Sit with one leg extended. Bring the sole of the opposite
foot toward you, resting it against the extended teg's
inner thigh. Stretch toward your toe as far af
for 15 counts, then relax. Hot бе тыы
INNER THIGH STRETCH
[
Sit with ie ед
soles of your fee
feet
da knees
area ав possible.
ко, ней kor T5 съди an ig Repeat
|
ын ыу пага а-ай а ков крава,
васп
behind
уои and рий up your foot. Bring your heel as close to
your buttocks as possible. Hold for 15 counts. Repeat.
Stretches: Oucdricepns, Hip Musctek
i
.
\
i 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 fean
forward by moving your hips toward the wall.
, then
repeat on the other side.
To cause
n further
шј of the Achilles tendons, slightly bend | back leg
аз we
HAM STRING ST —
=!
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