دانلود کتاب Stretching For Freediving: A 4-Week Beginner’s Training Plan to Increase Flexibility, Dive Deeper & Hold Your Breath Longer

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Cover
Copyright
Contents
INTRODUCTION
WHY STRETCH?
WHAT TO STRETCH?
WHEN TO STRETCH?
HOW TO STRETCH?
MISTAKES PEOPLE MAKE
WARM-UP
0.1. Shoulder rolls
0.2. Arm swings
0.3. Neck side bends
0.4. Hip circles
WEEK 1
1.1. Side bends arms down (dynamic)
1.2. Shoulder stretch horizontal
1.3. Standing spinal twists (dynamic)
1.4. Knee hugs
1.5. Hanging (optional)
1.6. Backbends on gymball (hands on chest)
1.7. Seated uddiyana bandha
WEEK 2
2.1. Side bends 1 arm up (dynamic)
2.2. Shoulder stretch arms behind back
2.3. Seated spinal twist
2.4. Child\'s pose
2.5. Hanging + twist (optional)
2.6. Backbends on gymball (arms sideways)
2.7. Standing uddiyana bandha
WEEK 3
3.1. Side bends 1 arm up diagonal (dynamic)
3.2. Shoulder stretch arms up, hands together
3.3. Lying spinal twist
3.4. Cat/cow pose (dynamic)
3.5. Hanging + feet backwards (optional)
3.6. Backbends on gymball (arms extended)
3.7. Lying uddiyana bandha
WEEK 4
4.1. Side bends 1 arm up diagonal + push hip (dynamic)
4.2. Shoulder stretch arms up, hands together + lift shoulders
4.3. Lying spinal twist press knee down
4.4. Cobra pose
4.5. Hanging 1 arm (optional)
4.6. Backbends on gymball (arms extended, legs extended)
4.7. Lying uddiyana bandha arms extended
CONCLUSION
About The Author
Gert’s Freediving Gear Guide
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