Pull-Up Bar - Workout Instructions - sportplus SP-PUB-012 Bedienungsanleitung

EXERCISE 7:
Sit on the ground and bring the heels of both your feet together. Pull
your heels as close to your body as possible and carefully press
your knees toward the ground. Do not use force and never use your
hands to push down your knees! If you feel any discomfort, you are
stretching too far.
Hold this stretch for approx. 5-10 seconds (warm up) or approx.
30 seconds (cool down).
Repeat twice.
EXERCISE 8: STRETCHES FOR YOUR CALFS AND ACHILLES
TENDON
Stand straight with your feet a shoulder-width apart. Now bend
forward at the waist and bring your hands as close to your feet as
possible. Hold this stretch for approx. 5-10 seconds (warm up) or
approx. 30-40 seconds (cool down). Repeat twice.
EXERCISE 9: STRETCHES FOR THE BACK OF YOUR THIGHS
Sit on the ground and tuck in one leg while keeping the
other straight, as depicted. Bend forward and bring the
hand on the side of the outstretched leg as close to your
foot as possible without feeling any discomfort. Advanced
persons can easily touch their foot and pull its toes toward
the body to stretch the calf muscles.
Hold this stretch for approx. 5-10 seconds (warm up) or
approx. 30 seconds (cool down).
Repeat the exercise twice on both sides.
6. PULL-UP BAR – WORKOUT INSTRUCTIONS
General notes
• Slowly increase the intensity and take breaks of sufficient length in between
exercises.
• Avoid jerky and fast movements, but practice slowly and steadily instead.
• Breathe evenly. Breathe out when contracting muscles. Breathe in when relaxing
muscles.
• When using the pull-up bar on a sensitive and/or smooth floor, use anti-skid support
padding.
SP-PUB-012-IM-INT.indb 23
STRETCHES FOR YOUR INNER THIGHS
23
23/1/15 4:47 pm