15
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 stretch:
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
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Summary of Contents for A90-249V80
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