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A.Vogel: Healthy legs : Exercise program |
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Healthy legs Exercise Program To keep healthy legs, there are no big secrets : we all have to maintain a good muscle mass and circulation in our legs. How? By regularly practising specific exercises. Office exercise Car exercise Standing exercise General exercise  Office Exercise 1. Extend your legs forward. 2. Point your toes towards the ceiling, maintain for 10 seconds then release. 3. Point your toes towards the floor, maintain for 10 seconds then release. 4. Repeat steps 2 & 3, 10 times.  Car exercise 1. Rotate your feet at the ankles. 2. Start with 2 series of 15 movements. turning them first clockwise. 3. Then counter-clockwise. 4. Between each series, take 20 seconds to rest. 5. Increase the number of series progressively.  Standing exercise 1. Standing, legs parallel. 2. Rock back and forth from your toes to your heel. 3. Repeat 10 to 15 times. 4. Rest for 10 seconds. 5. Redo steps 2 to 4, 5 times.  General exercise Pedaling stimulates regular contraction of the leg muscles and activates blood circulation. If you are not active, you can nevertheless add to your evening routine 10 minutes of exercises: 1. Lie down on your back and raise your legs. 2. Make treading movements. 3. Start with 4 series of 15 movements. 4. Rest for 20 seconds in between each series. 5. Increase gradually the number of movements per series. |
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