4
The pictures below show the correct postures for several types
of basic stretching exercises. Move slowly
when doing stretching exercises - don't move suddenly.
1. When standing during the toe-touching stretching exercise, bend
your
knees slightly and let the part above your hips lean forward slowly. When
touching your toes down, stretch as much as possible to relax your back
and shoulders. Maintain the posture and relax after counting to
15. Repeat
the above movements three times. Stretched parts: your ligaments/inner
knees and your back.
2.
The ligament stretching exercise takes a sitting position with
one leg
extended forward. Place the sole of the other foot toward your
body and
place it on the inner thigh of the extended leg. Touch your toes as far
forward as possible. Maintain the posture and relax after counting to 15.
Repeat the movements three times for each leg. Stretched parts:
your
ligaments, low back and
inguinal canals
.
3. During the calf/heel stretching exercise, stand on both of your
legs with
one behind the other, lean forward and put your hands against the wall.
Straighten the leg at the back and keep the foot flat on the floor. Bend the
leg at the front, lean forward, and move your hips toward the wall. Maintain
the posture and relax after counting to 15. Repeat the movements three
times for each leg. To further stretch the calcaneal tendon, you can bend
the leg at the back at the same time. Stretched parts: your calves,
calcaneal tendons and ankles.
4. During the quadriceps stretching exercise, put one hand against
the wall to
maintain balance and grasp one foot backward with the other hand. Keep the heel as close as
possible to your hips. Maintain the posture and relax after counting to 15. Repeat the movements
three times for each leg. Stretched parts: quadriceps and hip muscles.
5.
The inner thigh stretching exercise takes a sitting position with the soles of your feet facing each
other and your knees turned inside out. Pull your feet as close
to the
inguinal canals
area as
possible. Maintain the posture and relax after counting to 15.
Repeat the movements three times.
Stretched parts: quadriceps and hip muscles.
Recommended Stretching Exercises
Summary of Contents for FF-FSR90
Page 1: ...FF FSR90 ASSEMBLY MANUAL MULTI FUNCTIONAL TRAINER SMITH RACK SYSTEM 1...
Page 11: ...Installing Step 1 Exploded Diagram 11...
Page 13: ...Installing Step 2 Exploded Diagram 13...
Page 15: ...Installing Step 3 Exploded Diagram 15...
Page 17: ...Installing Step 4 Exploded Diagram Installing Step 4 Exploded Diagram 17...
Page 19: ...Installing Step 5 Exploded Diagram 19...
Page 21: ...Installing Step 6 Exploded Diagram 21...
Page 23: ...Installing Step 7 Exploded Diagram 23...
Page 25: ...Installing Step 8 Exploded Diagram 25...