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Cool down/Stretching
At the end of your work-out, cool down with 2 minutes easy cycling, you should stretch then the mus-
cles previously used. Hold the described stretching position for about 10 - 20 seconds. You should only
feel a slight pull, no pain! Repeat each stretching position three times in a row. Concentrate on keeping
your back straight while stretching (no hollow back)!
Stand on one leg knees touching,
straighten your hips and reach for one
leg at the ankle. Pull your leg towards
your buttocks until you feel a slight pull.
Straighten your back leg keeping your
heel constantly on the floor and bend
forward until you feel a slight pull.
Place the stretched leg on an elevated
surface (step, chair, ...) and bend forward
keeping your back straight until you feel
a slight pull.
Tip: Imagine your navaltouching your
thigh.
Front side of thigh
Calf muscles
Back side of thigh
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