Citysports CS10 Bedienungsanleitung Seite 12

Forward bend:
Lean forward gently, relaxing your back and shoulders while stretching to
touch your feet. Get as low as you can,hold the position and count to 15.
Shoulders up:
Raise your right shoulder up towards your ear and count to one. Then raise
your left shoulder and count to one, while lowering your right shoulder.
Neck stretch:
Turn your head to the right once, you will feel the left part of your neck
EN
stretch. Then tilt your head back and count to one with your chin up to the
ceiling and your mouth open. Turn your head to the left, count to one, then
lower your head, chin to chest and count to one.
Tendon stretch:
Sit down and extend your right leg. Place the sole of your left foot against the
inside of your right thigh. Extend your hand towards your right foot as far as
possible. Hold the position and count to 15. Relax and then Repeat the
exercise with the left leg extended.
Lateral stretch :
Open your arms to the side and continue to raise them until they reach the
top of your head. Extend your right arm as high as possible towards the ceiling
and count to one. Try to feel the stretch on the right side of your body. Repeat
this exercise with your left arm.
Achilles' heel stretch:
Lean against a wall with your left leg in front of your right leg and your arms
forward. Keep your right leg straight andyour left foot on the ground. Then
bend your left leg and lean forward, bringing your hips closer to the wall.
Hold the position, then repeat the exercise by reversing the position of the
legs and count to 15.
Consult your doctor before beginning any training program.
Caution: It is advisable not to eat during the hour before and half an hour
after exercise.
11