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Longwoods Ltd._04_2013
Vnitřčást horních stehen (5)
Sedněte si na podlahu a dejte nohy tak, aby vaše kolena směřovala směrem
ven. Svá chodidla přitáhněte co nejblíže k rozkroku. Nyní svá chodidla
opatrně stlačte směrem dolů. Bude-li možno, vydržte v této poloze po dobu
30-40 sekund.
Dotýkejte se svých prstů na nohou (6)
Pomalu skloňte svůj trup směrem dolů a zkuste se rukama dotknout svých
chodidel. Skloňte se co nejníže ke svým prstům na nohou. Bude-li možno,
vydržte v této poloze 20-30 sekund.
Cvičení pro kolena (7)
Sedněte si na podlahu a natáhněte svou pravou nohu. Ohněte svou levou
nohu a její chodidlo dejte na horní část svého pravého stehna. Nyní se
pokuste dosáhnout svou pravou rukou na své pravé chodidlo. Bude-li to
možné, vydržte v této poloze 20-30 sekund.
Cvičení pro Achillovu šlachu lýtek (8)
Dejte obě své ruce na stěnu a opřete se celým tělem. Pak střídavě pohybujte
svou levou a pravou rukou směrem dozadu. Tím napínáte zadní část s
nohy. Bude-li to možné, vydržte v této poloze po dobu 30-40 sekund.
70


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