Copyright 2007 Grupa DOPING SAA

ze mnie też zawsze miałem 2 w gimn. za to nadrabiałem grypsem

twardy jedyne co bym od niej chciał to żeby mi flaszke na lewo wznosiła

czyli polopirynke tez mozna stosowac na rozrzedzenie krwi ? a jakie dawki ?

Panowie...potrzebuje waszej pomocy bo do jutra sie nie wyrobie...za każdą pomoc...daje soga w każdym dziale...jest mi to bardzo potrzebne...byłbym wdzięczny jeżeli ktoś mógłby przetłumaczyć chociaż taki jeden kawałeczek...

Start with your arms perpendicular to the floor, and the
spine arched (the end position of the cobra). Now bend your
hips and bring your body up into an inverted ”V‘ position.

While you are doing that, tuck your chin against your chest.
Return to the original position. Each repetition should last
between 10-20 seconds.

Get on your hands and knees with your arms locked out.
Inhale as you flex your spine down and bring your head up.
Exhale as you bring your spine up into an arched position
while bringing your head down. Each repetition should last
between 3-8 seconds.

Sitting down, spread your legs far apart. Reach for your
toes. Try to keep your knees as straight as possible. Now
move into reaching for the toes on the other leg. Be sure to
keep your spine straight and move from your hips. Do not
arch the upper spine. This stretch works both your spine
and legs. Each repetition should last between 6-15 seconds.

Lying down with your knees bent and feet flat on the floor
as close to your butt as possible, grab your ankles and hold
onto them while you raise your hips up and arch your spine,
lifng your abs towards the ceili

Lift your abs as high as possible. Go back down. If you can‘t
hold onto your ankles, keep your arms to the side and use
them to help push yourself up.

Each repetition should last between 3-10 seconds. This
stretch may be hard to do at first, but be persistent even if
you can‘t do it completely right at first

Sit down on the floor with your legs straight. With your
torso straight, place the palms of your hands on the floor
next to your butt. Then tuck your chin against your chest.
Now bring your head back as far as it will go.

While doing that, raise your body so that your knees bend
while the arms stay straight. The torso and upper legs will
be straight and horizontal to the floor. Your arms and lower
legs will be perpendicular to the floor. You will be the shape
of a table.

This is another hard stretch for some. If you can‘t do it right
away, just do the best you can, eventually you will be able
to do it with ease. Each repetition should last between 8-20
seconds.

Stand with your hands on your hips. Keep your hands on
your hips and bend forward as far as possible, leading with
your head. Don‘t bend your knees and keep your chin off of
your chest. Each repetition should last between 4-8
seconds.

Standing up with hands held together behind your neck,
bend your head upwards and back as far as possible. Each
repetition should last 5-15 seconds.

Standing up, reach your hands up as high as you can as you
lean slightly back. Feel the stretch in your lower spine. The
Super Stretch can be done standing up or lying down.

Because this stretch is easy and comfortable, we encourage
you to do this not only as part of a program but also at odd
times like when you are watching TV or lying in bed. Each
repetition should last between 4-7 seconds.

Standing with your hands together behind your neck, bend
forward as far as possible. Lead with your head. Bring your
chin into your chest. Don‘t bend your knees. Each repetition
should last between 4-8 seconds

Standing up against a wall, reach your hands up as high as
possible while getting on you tip toes. Keep your spine flat
against the wall as much as possible. Each repetition should
last between 4-6 seconds. This stretch is harder than it
looks because you are keeping your spine flat against the
wall.

Standing with your arms straight out at shoulder level, twist
your upper body to the left and right while your legs and
hips remain still. The twist to each side should last between
2-4 seconds.

sa to opisane ćwiczenia do rysunków instruktarzowych...mam nadzieje ze mi pomożecie...

kto przetlumaczy ten tekst koledze ??

chociaż po kawałeczku...ja też tłumacze...ale nei dam ardy całosci..a bardzo zalezy mi na czasie...bo jak wiecie zblizża sie sezon...wiec wypadałoby sie w pore ogarnąc

sezon

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