~ 9 ~
8
WARM UP EXERCISES
Warm-up and soothing exercise: A successful exercise program must include warm-up, aerobic and soothing
exercises. The number of exercises should start with at least two or three times a week, increasing to four or
five times a day after a few months. Warm-up is an important part of your fitness routine and should not be
skipped. Carrying out warm up exercise before your workout can help prepare your body for more intense
exercises as it helps muscles warm, stretch, improve blood circulation, increases pulse, and delivers more
oxygen into the muscles. After the aerobic exercise, repeated warm-up exercises can also reduce muscle
soreness. We recommend the following warm-up and soothing exercises.
1.
1.Stretch down:
The knees are slightly curved, the body slowly bends
forward, let the back and shoulders relax, hands
touch the toes as much as possible. Hold for 10-15
seconds and then relax. Repeat 3 times
2.
The tendon stretches:
Sit on a clean cushion, straighten one leg, and then
put the other leg inward so that it fits snugly against
the inside of the straight leg and try to touch the toe
with your hand. Hold for 10-15 seconds and then
relax. Repeat 3 times for each leg
3.
The calf and heel are stretched:
Hold the wall with both hands or stand with one foot
behind, keep the hind legs upright, and the heels
touch the ground and tilt toward the wall. Hold for 10-
15 seconds and then relax. Repeat 3 times for each
leg
4.
Quadriceps stretching:
Grasp the balance with your left hand or the table,
then extend your right hand backwards and grab the
right heel and slowly pull it toward your hips until you
feel the muscles in front of your thighs. Hold for 10-
15 seconds and then relax.
5.
The sartorius muscle (muscle inside the thigh)
stretches:
The soles of the feet are opposite, the knees are
seated outwards, and both hands grasp the feet and
pull toward the groin. Hold for 10-15 seconds and
then relax. Repeat 3 times
Summary of Contents for A90-252V70
Page 11: ......
