After Your Workout - DS Produkte ZJ1002 Gebrauchsanleitung

After your workout

After your workout, always stretch in order to slowly bring your cardiovascular system
back down to a normal level. Below is a number of exercises provided as an example.
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Upper body: Stand upright, fold your arms together over your
head and with your right hand, pull your left elbow to the right.
This will move your upper body slightly to the respective side.
Hold the position for approx. 15–20 seconds. Change sides.
Calves: Stand up. Put your right leg forward so that it is slightly
bent while keeping your left leg extended. Push the left heel
down to the fl oor. Hold the position for approx. 15–20 seconds.
Change sides.
Front thighs: Stand on one leg, bend the other one and reach
around your foot with your hand. Pull towards your buttocks
and hold for approx. 5–20 seconds. Change sides.
Back: Lie fl at on your back. Bend your right leg and place it
over the extended left leg. Your hips will rotate, both shoul-
ders must remain on the fl oor. Hold for approx. 5–20 seconds.
Change sides.
Inside of the thighs: Sit on the ground, turn your knee outward,
place the soles of your feet together and pull them towards
your body. Place your hands around your ankles and with your
elbow, gently push your knee down to the ground. Stretch your
back in the process. Hold for approx. 5–20 seconds.
Entire leg: Get into a squat position, support your hands next
to your feet on the ground and stretch one leg back. The thigh
and lower part of the front leg form a right angle and the foot
is completely on the ground. Hold for approx. 15–20 seconds.
Change sides.
Shoulders/back: Sit cross-legged with your back straight on the
fl oor. Fold your hands together and stretch your arms over your
head. Stretch your back. Hold for approx. 15–20 seconds.
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