Before exercise, it is better 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,
and 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, and 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, and then relax. Repeat for each leg
do three times (see Figure 3).
4.Quadriceps stretch: the left hand wall
or table Cu 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, and then relax.
Repeat for each leg to do three times (see
Figure4).
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, and
then relax. Repeat three times (see Figure
5).
Warm Up Exercise
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