18
It is better to do some warm-up exercise. Warm
up
the muscle
s
with
easy stretch
es
, so use 5-10 mins to warm-up. Then stop and
according
to the
method
s below
to do stretch exercise
s
five times,
and each foot do 10 seconds or more every time. After running, do
those stretch exercises again
.
1.
Reach Down
：
Knees slightly bent and body slowly bent forward,
back and shoulders relax, trying to touch toes. Keep 10-15 seconds
and relax. Repeat 3 times
(See picture l).
2.
Hamstrings Stretches:
Sitting on a clean cushion, put one leg
straight, the other inward and close to the inside of the straight leg.
Try to touch your toes with your hands. Keeping for 10 to 15
seconds, and relax. Repeat 3 times for each leg
(See picture 2).
3.
Crus and Feet Tendon Stretches:
Standing with two hands on
the wall or tree, one leg behind. Keeping your legs straight and the
heel on the ground, tilt to the wall or tree. Keep 10 to 15 seconds,
and relax. Repeat 3 times for each leg (See picture 3).
4.
Quadriceps Stretches:
Keeping your balance with your left hand
holding on the wall or table, then stretch your right heel toward your
buttocks slowly, until you feel very tense in the front of your thigh.
Keep10 to 15 seconds, and relax. Repeat 3 times for each leg (See
picture 4).
5.
Sartorius (Inner Muscles of the Thigh Muscle Stretches:
Sitting down with your soles opposite and knees outward Pull your
feet toward your groin Keep 10 to 15 seconds
，
and relax. Repeat 3
times (See picture 5).
Warm-up Exercise
