Werbung
Verfügbare Sprachen
Verfügbare Sprachen
Calves
- Stand in front of a wall at a distance of 90 cm, put one leg forward at about 30 cm. Pull both legs up and lean
you hands against the wall. Keep your heels to the ground and turn your feet to the inner side (low intensity).
- Keep the backmost leg in a straight position and put the other leg forward at about 60 cm. Lean your hands
against the wall. Keep your heels to the ground and turn your feet to the inner side (high intensity).
- Repeat the exercise with the other leg.
Outside hinge
- Step backward with the leg you wish to stretch behind the foot of the other leg. Move your hips towards the wall,
but not the upper part of your body. Do not move forward. Repeat the exercise with the other leg.
Lower back, hips, loin and thigh
- Stand with your legs shoulder-width apart. Lean forward with the upper part of your body. Pull up your knees
slightly.
Sides
- Stand with your feet shoulder-width apart, your knees being pulled up slightly. Put your left hand on your hip,
reach out your arms and put them over your head. Stretch the upper part of your body slightly to the left hand side
(low intensity).
- Stretch both arms over your head, the left hand pulling the right arm. Slowly bend the upper part of your body
to the left hand side (high intensity).
- Repeat the exercise with the other side.
Outer thighs
- Lie down on your belly and pull the left heel with your right hand towards your buttocks. Keep the extended leg
at a comfortable distance.
- This exercise can also be exerted while you are standing. Neither the thigh nor the upper part of your body must
be leaned forward.
- Repeat the exercise with the other leg.
Inner thigh
- Sit down on the floor the soles of your feet touching each other. Bring down your knees slightly with the elbows.
- Stand with your feet approx. 90 to 120 cm apart and turn slightly to the outside. Keep one leg straight and bend
over the other knee.
- Repeat this exercise with the other side.
Outer thigh
- Pull up one knee the other leg being stretched. Try to grip the tiptoes of the stretched leg with both hands.
- Repeat this exercise with the other leg.
Buttocks muscle
- Lay down on your back. Pull one knee against your chest the other leg remaining flat on the floor. This exercise
can also be exerted while standing.
- Repeat this exercise with the other leg.
Shins
- Shift your body weight to one leg. Stretch the other leg forward and move your ankle joint up and down.
- Repeat this exercise with the other leg.
53
Werbung
