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WARM UP SUGGESTION
Stretch exercise preparing
No matter how you exercise, you'd better stretch your body first. Then wake up your
muscles. a 5 -10 minutes warm up is helpful. Please follow the chart below for five times, 10
seconds or more on each leg, and relax again after you finished workout.
1.Down stretch
Bend your knees slightly, slowly bend forward,
relax your back and shoulders, and touch your
toes with your hands as far as you can. Hold for
10 to 15 seconds, then relax. Repeat 3 times (see
picture 1)
2.Hamstring stretch
Sit on a clean cushion with one leg straight. Draw
the other leg in so that it fits snugly against the
inside of the straight leg. Try to touch your toes
with your hands hold for 10 to 15 seconds, then
relax. Repeat 3 times for each leg (see picture 2)
3.
Calf and foot tendon stretch
Stand with two hands against the wall or a tree
and keep one foot behind. Keep your hind legs
straight and on your heels, and lean toward a wall
or tree. Hold for 10 to 15 seconds, then relax.
Repeat each leg three times (see picture 3)
4.Quadriceps stretch
Balance with your left hand against a wall or
table, then extend your right hand backward,
holding the right heel and slowly pulling toward
the hip until you feel a tight muscle in front of your
thighs. Hold for 10 to 15 seconds, then relax.
Repeat 3 times for each leg (see picture 4)
5.Muscle of the inner thigh stretch
Sit with your feet facing each other, knees out.
Grab your feet with both hands and pull towards
your groin. Hold for 10 to 15 seconds, then relax.
Repeat 3 times (see picture 5)
Picture 2
Picture 3
Picture 1
Picture 4
Picture 5
