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Verfügbare Sprachen
Verfügbare Sprachen
8
1-2
11
1-2
7
1-2
4
1-2
2
1-2
6
1-2
5
1-2
Program for advanced users:
st
Exercise
1
to 4
10
S
9
2
8
2
11
2
7
2
4
2
2
2
6
2
5
2
1
2
3
2
S =series R = repetitions
For beginners, the intensity of the effort and its duration should gradually adapt
to their level for maximum efficiency and safety
- A warm-down phase (reduced effort), followed by a relaxation phase. Begin and end each exercise session by
stretching. Stretching before exercise increases the flexibility of muscles so as to prevent strains and injuries. After
exercise, it relaxes the muscles and helps to prevent stiffness.
Stretch slowly and gently; you should never stretch to the point of pain. Hold each stretch for 30 to 60 seconds
while exhaling.
1 Leg bending muscles (hamstrings)
Starting position: this exercise is done one leg at a time. Place the leg under the lower foam roller with the knee against
the roller at the top.
Movement: bend the leg as far as possible. Return it with controlled movement.
12-15
2
12-15
2
12-15
2
12-15
2
12-15
2
12-15
2
12-15
2
th
th
weeks
5
to 8
R
S
15-20
3
15-20
3
15-20
3
15-20
3
15-20
3
15-20
3
15-20
3
15-20
3
15-20
3
15-20
3
15-20
15-20
15-20
15-20
15-20
15-20
15-20
th
weeks
R
15-20
15-20
15-20
15-20
15-20
15-20
15-20
15-20
15-20
15-20
3
15-20
3
15-20
3
15-20
3
15-20
3
15-20
3
15-20
3
15-20
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