12
Warming up and stretching
You should do extensive warm-up and stretching
exercises before hiking (see Figs. M–P).
• Fig. M: Front thigh muscles
Pull your foot towards your buttocks.
• Fig. N: Muscles on the back of the
lower leg
Press your rear heel to the floor and lean forwards
at the same time.
• Fig. O: Inner hip muscles
Move your pelvis downwards diagonally.
• Fig. P: Calf muscles
Raise your heels briefly a few times and lower
them again.
M N
O P
Cleaning and care
Use a cloth soaked with lukewarm or soapy water to
clean the item. Never clean the item with solvents or
harsh cleaning agents. These can abrade the plastic
materials and markings and damage them over time.
GB
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