Weider FLEX HTS E220 - Page 19

EXERCISE FREQUENCY
To maintain or improve your condition, you must workout 2-3 times per week following the pattern described above. A
. day of rest between workouts is recommended. After several months of exercise, the number of workouts can be
increased to 4-5 times per week. The key to a successful program is REGULAR exercise. |
SUGGESTED STRETCHES
The following stretches provide a good warm-up, or
cool-down. Move slowly as you stretch - never bounce.
HAM STRING STRETCH
Sit with one leg extended. Bring the sole of the opposite
foot toward you, resting it against the extended leg's
inner thigh. Stretch toward your toe as far as possible,
hold for 15 counts, then relax. Repeat three times for
both legs.
h
Hamstrin
м
n
INNER
THIGH
STRETCH
Groin
INNER THIGH STRETCH
Sit with the soles of your feet together and knees
pointing outward. Pull your feet as close into the groin
area as possible. Hold for 15 counts, then relax. Repeat
three times. W
| ТОЕ TOUCHES |
Standing with your knees bent slightly, slowly bend | |
forward from the hips. Allow your back and shoulders to l |
relax as you stretch down toward your toes. Со as far as E
you can and hold for 15 counts, then relax. Repeat three QUADRICEPS STRETCH
times.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind
you and pull up your foot. Bring your heel as close to
your buttocks as possible. Hold for 15 counts. Repeat.
CALF/ACHILLES STRETCH
\ CALF/ACHILLES STRETCH
м2
|
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With one leg in front of the other and arms out, lean
against the wall. Keep your back leg straight and back
foot flat on the ground; then bend the front leg and lean
forward by moving your hips toward the wall. Hold, then