Instructions
Sit on a mat or on the floor with your legs straight out in front of you. Crook of the right leg to his chest out and beat it over the left leg.

Instructions
To stretch Triceps / shoulder muscles, put one arm behind head and stretch it along the middle of the back down. Turn with the other hand gently on the slight pressure on Triceps.

Instructions
To the trunk muscles to stretch, stretch both arms over his head, and pull one arm with the other arm slightly to the side.

Instructions
To the lower back muscles to stretch, put yourself on the back. Lifting both legs and bows the knee to the body. Put your hands under your knees and gently pull the legs to the body.

Instructions
In order to stretch the Leg Curl, you sit on a bench or a chair, place one leg to support something back. Keep the front heel on the floor and bend knees slightly, lowering the upper body towards the outstretched leg, while the back is kept straight.

Instructions
Sit with legs outstretched in front of you on a mat or on the ground. Crook of the right leg, by moving the feet against the left leg post. Stretch both arms forward toward your left foot, a slight elongation of the left Leg Curl injunction. Hold the back straight to the elongation of the Leg Curl strengthened.

Instructions

To stretch your chest / shoulder you believe in a solid object (eg doorframes, cabinet), with the elbows slightly bent and the arm at about shoulder height. Turn the body gently away from the object to make a slight strain to the effect.

Instructions
To stretch the buttocks muscles / lower back muscles, put yourself on the back and stretch one leg straight out. Lifting the other legs and bows the knee to the body.

Instructions
In order to stretch the Adduktoren, you sit on the floor, pull their knees to the body and let them sideways down so deep that you can still sits comfortably. Consisted of the ankle with both hands while maintaining the chest and the back should be kept straight.

Instructions
Sit on a mat or on the floor with your legs straight out in front of you. Crook of the right leg to his chest out and beat it over the left leg. Put the right arm to support backwards, turn the upper body, and by moving the left arm with a slight strain on the right leg apply.