5. Warm-up exercises
Do some stretching exercises for 5 to 10 minutes before each training session. A
good warm-up can increase your temperature and heart rate, and facilitate blood
circulation, preparing you for training. Repeat the stretching exercises for 5 to 10
minutes after training in order to relax. This can help reduce muscle stiffness and
other post-training problems.
1.
Touching your toes
Bend your knees slightly. Move your body forward and down slowly. Relax the back
and shoulders. Do your best to touch your toes with your hands. Keep them there for
10 to 15 seconds before raising your body. Repeat 3 times.
2.
Stretching your ligaments
Sit on a cushion. Put one leg straight out and have the other bent so that you can hold
onto it. Do your best to touch your toes with your hand. Keep it there for 10 to 15
seconds. Repeat 3 times, then change legs.
3.
Stretching your calves and Achilles tendons
Stand facing a wall or tree and place your hands against it to support yourself. Put
one foot behind. Keep the back leg straight, with the heel on the ground, as you sink
forward towards the wall or tree. Hold yourself in this position for 10 to 15 seconds.
Repeat 3 times, then change legs.
4.
Stretching your quadriceps muscle
Stand by a wall or table and place your left hand on it to maintain balance. Take your
right hand back and grab your right foot. Slowly pull it close to your buttock until you
feel the muscle in the front of your thigh become tight. Keep it there for 10 to 15
seconds. Repeat 3 times, then change legs.
5.
Stretching your inner thighs
Sit with the soles of your feet flat against one another. Your knees should be pointing
outwards. Grab your feet and pull them closer to your groin. Keep them there for 10 to
15 seconds. Repeat 3 times.
