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Після велосипеда
Post-Bike Recovery
Hip flexor relief + glute reset після cycling-flexion.
Completed
— / 4
Duration
~14 min
Hip & Glute·4 min
Розтяжка на дивані
Couch Stretch
Hip FlexorQuadricepsPsoas
Sets: 2 × 60 sec each leg
Hip & Glute·3 min
Розтяжка hip flexor на колінах
Kneeling Hip Flexor Stretch
PsoasIliacusRectus Femoris
Sets: 2 × 45 sec each leg
Hip & Glute·4 min
Поза голуба
Pigeon Pose
Glute MaxPiriformisHip External Rotation
Sets: 2 × 60 sec each side
Hip & Glute·3 min
90/90 розтяжка стегон
90/90 Hip Stretch
Hip Internal RotationHip External RotationGlute
Sets: 3 × 30 sec each side