<h2>Fußstrainungsübungen vor dem Training</h2> <p><strong>1. Zehenspitzenspaziergang:</strong> Machen Sie sich hoch oben auf Ihren Tipps Zehen-wenn Sie ein imaginäres Paar High Heels tragen und 30 Sekunden lang über Ihre Matte hin und her gehen.</p> <p><strong>2. Fersenspaziergang:</strong> Spazieren Sie wieder in Ihre Fersen, um Ihre Zehen von der Matte zu heben, und gehen Sie 30 Sekunden lang hin und her über Ihre Matte.</p> <p><strong>3. Zehenflexion, richtig:</strong> Steigen Sie mit dem linken Bein gebeugt und strecken Sie Ihr rechte Bein leicht vor sich vor Ihnen aus, wobei Ihre Zehen zum Himmel gebogen sind. Beuge deinen Körper nach vorne, um deine Zehen mit deiner Hand zu greifen, und ziehe ihn zu dir zu. 30 Sekunden lang halten.</p> <p><strong>4. Zehenflexion, links:</strong> Schalten Sie die Beine und wiederholen Sie die Bewegung auf der anderen Seite 30 Sekunden lang.</p> <p><strong>5. Kniende Oberschenkelstrecke, rechts:</strong> Komm runter zu deinem linken Knie und verlängst dein rechte Bein vor dir, wobei deine Zehen zum Himmel gebogen sind. Setzen Sie Ihre Hüften wieder auf Ihr linkes Knie und lehnen Sie sich nach vorne über Ihren vorderen Fuß. 30 Sekunden lang halten.</p> <p><strong>6. 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