9
Warming exercise
Warming and soothing exercise: A successful exercise program must include warm-up, aerobic and soothing exercise.
Exercise at least two to three times a week, exercise a day off, a few months later, you can increase the number of
exercise to a Thursday to five days. Warming is a very important part of your fitness exercise. Warm your body before
each exercise. Moderate warming can prepare your body for the next more intense exercise, because it can help your
muscles warm up and stretch, improve blood circulation, improve your pulse, and send more oxygen into your muscles.
After aerobic exercise, repeated warming can also reduce muscle soreness. We recommend the following warm-up
and soothing exercises.
1
、
Stretch down:
Bend your knees slightly, bend your body
slowly forward, relax your back and
shoulders, and touch your toes as much as
possible. Hold for 10-15 seconds, then
relax. Repeat 3
2
、
Stretch:
Sit on a clean cushion, straighten one leg,
and then close the other leg to the inside of
a straight leg, and touch your toes with your
hands. Hold for 10-15 seconds, then relax.
Repeat each leg three times
3
、
Leg and heel tendon extension:
Hold the wall or stand with both hands,
one foot behind, keep the hind leg upright,
heel to the ground, tilt towards the wall.
Hold for 10-15 seconds, then relax. Repeat
3 times for each leg
4
、
Quadriceps:
Hold the balance with your left hand on the
wall or table, then extend your right hand
back, grab the right heel and slowly pull to
the hip until you feel the muscles in front of
your thighs are tight. Hold for 10-15
seconds, then relax. Repeat each leg
5
、
Sartorius muscle (inner thigh muscle)
extension:
The soles of the feet were opposite, the
knees sat out, and both hands grabbed the
feet and pulled in the groin direction. Hold
for 10-15 seconds, then relax. Repeat 3
times
