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3. Exercise: Stretching the calf muscles (gastrocnemius)
• Place feet parallel to each other pointing forward, the heels
touch the oor
• Support yourself on a chair coming from a lunge
• Move your body weight to the front leg, press your heel from
the rear leg towards the oor and hold the contact
• Slowly stretch your knee of the rear leg until you feel the stretch
in your calves
• Change legs
4. Exercise: Stretching the chest muscles (pectoralis major)
• Stand parallel to a wall
• Place your forearm at 90° to the wall with the elbow just above
shoulder height
• Turn your head and upper body gradually to the opposite sides
until you feel a stretch in the front chest, of the shoulder being
leaned on
• Pay attention to tension in your abdominal and gluteal muscles
• Your weight is on your front leg
• Change legs
All recommendations of these instructions apply solely to healthy persons and are not
suitable for those with heart or cardiovascular problems. All of the tips are intended only
as a guide to help you create a workout. Your physician can oer appropriate advice for
particular, personal requirements.
We hope you enjoy your workout and have a lot of success!
8 WORKOUT INSTRUCTIONS
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