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Tento cvik je zároveň protahovacím i posilovacím. Pokud jste zkrácenější nevadí. Zvedejte nohu, jak nejvýš to půjde. Nezapomínejte si, ale hlídat špičku nohy, která by měla směřovat dopředu před tělo a celou nohu, která je rovnoběžně s tělem (viz obr. 5). Pokud budete cvičit bez předchozího cviku, tak cvičte 3 série po osmi opakováních. Pokud jej budete cvičit, tak 2 série po osmi.

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Na závěr si dopřejte uvolnění a relaxaci. Položte si nohu a přitáhněte před tělo a uvolněte všechny svaly (viz obr. 6). Pokud jste cvičili poctivě, měli byste cítit pálení hýždí i stehen. Poklepte si tedy všechny svaly, co Vás bolí, ať se lépe odplavuje laktát a zítřejší den Vás nebude nic bolet.

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