JOLT MINI Gebrauchsanweisung Seite 74

WARM UP BY SPORTS
Running
Set the gun to speed 2 or 3 according to your feelings.
5 minutes
Flat or round head
Feet
30 s ( 15 s per foot)
Back and forth between the toes and the
heel
Shins
30 s ( 15 s per leg)
From the outside in
Calves
60 s (30 s each calf)
From the bottom up
Football
Set the gun to speed 2 or 3 according to your feelings.
5 minutes
Flat or round head
Hamstrings
60 s (30 s per thigh)
From the bottom up
Quadriceps
60 s (30 s per quadriceps)
From the bottom up
Calves
60 s (30 s each calf)
From the bottom up
73
Hamstrings
30 s ( 15 s per thigh)
From the bottom up
Quadriceps
60 s (30 s per quadriceps)
From the bottom up
Glutes
60 s (30 s per gluteal)
From outside to inside, going up
Feet
30 s ( 15 s per foot)
Back and forth between the toes and the
Abdominals
30 s (15 s per side)
From the ribs to the abdominals
Neck
60 s (30 s per trapezius)
Back and forth between the bottom of the head
and the shoulder