Zipro Hulk Bedienungsanleitung Seite 28

 ACHILLES TENDON STRETCHING
Stand facing a wall. Extend the left foot forward and bend the knee a little. Keep your right
leg straight and back, with the heel on the ground. Keep both heels flat on the ground and
push your hips towards the wall. Hold for 30 seconds. Repeat with the right leg extended.
Remember not to arch your back during the exercise.

BENDS
Stand up with your legs together. Bend forwards trying to get your chest as close to the
knees as possible. Hold for 15 seconds. Remember not to bend the knees.
2. EXERCISE PHASE
This is the exercise proper. Maintain your own pace to reach the heart rate appropriate for your age
as shown in the chart below.
3. RELAXATION PHASE
This phase helps steady the circulation and relax the muscles. It is identical to the warm-up phase.
Remember not to strain your muscles.
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