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B/ STRETCH
B01 hamstring stretch
Position your body in a wide stance on the machine, buttocks
pushed backwards. Holding the handles, let your upper torso drop
as far forward as possible. Tis exercise will stretchte buttock and
hamstring muscle groups. Alternatively, stand up straight and let
your upper torso and arms drop forward.
B02 Quadriceps stretch
Place one shin on the machine – ensuring the foot remains off the
plate. Keeping the upper body and back straight, tense your
stomach. By pushing your pelvis forward you´ll be stretching your
quadriceps. Vary this exercise by pulling the rear leg forward.
B03 Calf stretch
Stand sideways on the machine, with on leg in front of the other
and toes facing forward. The front leg should be slightly bent, the
rear leg is straight. Push the heel of the rear leg down and you
should feel tension in your calves. To vary this exercise, keep your
back straight and push your pelvis forward.
B04 Adductor stretch
Stand sideways on the machine with your feet near the support
column. Place the outside foot on the floor close to the plate so
legs are apart. Bend the outside leg while keeping the other leg
straight. Keeping the upper body straight, lower your buttocks to
the floor. This exercise will stretch the insides of your thighs,
repeat on the opposite side.
B05 Pectoral stretch
Sit with your back to the base. Now hold the machine behind your
back so that your fingers grip the edges. By pushing your shoulders
down you´ll stretch your chest and shoulders. You may also gently
pull the straps on either side for optimum results.
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