39
WARM UP STAGE
Before exercise, it is better to do stretching exercises .
Warm muscles stretch more easily, so the first of 5 ~ 10
minutes to warm up. Then in accordance with the following
methods to stop and do stretching exercises - do five times,
each leg every time 10 seconds or more time to do it again
after the end of the exercise.
1. Down the stretch: knees slightly curved, the body bent
forward slowly, so that the back and shoulders relaxed,
hands try to touch your toes. Maintain 10 to 15 seconds,
then relax. Repeat three times to do (see Figure l).
2. Hamstring stretch: sitting on the clean seat, put one leg
straight. Inward close to the other leg to make it close to the
inside leg straight. hand try to touch the toes. Maintain 10 to
15 seconds, then relax. Repeat for each leg do three times
(see Figure 2).
3. Legs and feet tendon stretch: two on the Rotary wall or
tree stand, one foot in the post. Keep legs straight and heel
to tilt the direction of the wall or tree. Maintain 10 to 15
seconds, then relax. Repeat for each leg do three times
(see Figure 3).
4 quadriceps stretch: the left hand wall or table Fu master
balance, and then stretched his right hand back to seize the
right foot to the buttocks with slowly pull until you feel the
front thigh muscles tense. Maintain 10 to 15 seconds, then
relax. Repeat for each leg to do three times (see Figure 4).
5. Sartorius muscle (inner thigh muscles) stretch: Foot In
contrast, the knee outward to sit down. The hands grasp
the feet to the groin pull. Maintain 10 to 15 seconds, then
relax. Repeat three times(see Figure 5).
Summary of Contents for DHS 9520
Page 20: ...19 LISTA PARTILOR COMPONENTE...
Page 43: ...42 EXPLODED DRAWING...
