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IV. Sports Suggestions and Guidelines
Warm-up and soothing exercise
A successful exercise program consists of three parts: warm-up exercise, aerobic
exercise and soothing exercise. Warm-up exercise is a very important part of exercise.
Warm-up exercise must be performed before every exercise. Warm-up exercises can
warm up the body, stretch the muscles, and allow the body to adapt to more intense
exercises. Repeated warm-up exercises at the end of the exercise can help to relieve
muscle soreness. We recommend that you do the corresponding warm-up and
relaxation exercises according to the following diagram:
Head movement: the head is stretched to the right shoulder first, the left neck is
straightened, and the head rotates clockwise and backwards once; The head stretches to
the left shoulder and makes one counterclockwise turn back. Then repeat.
Shoulder lifting exercise
Lift the left shoulder and make one backward turn, repeat 5 times; Then lift the right
shoulder backward, repeat 5 times, them alternately do it.
Stretching exercise
Raise your hands straight over your head, then grab your right wrist with your left hand,
and stretch upward until you feel that the tendons in your right hand are completely
straightened, lasting for 5 seconds. Use your right hand to do the same thing.
The quadriceps muscle stretches, the right hand holds the wall, keeping the body
balanced, the left hand lifts the left foot backward, keeping the left heel as close as
possible to the hip, holding for 15 seconds, changing the other foot.
Stretch the inner thigh and sit on the floor, keep the soles of your feet together, hold
your feet with both hands and pull them towards your body so that your feet are as
close as possible, and slowly press down on your heels to maintain this position for 15
seconds.
The hamstring is stretched to sit down, the right leg is straight, the left leg is bent, the
left hand holds the ankle and pushes inwards, so that the left foot is as close as possible
to the body and the soles of the feet are close to the inner side of the right thigh, and
then the body presses down, stretches left and right forward to touch the toes, the larger
the pressing down amplitude, the better, the posture is kept for 15 seconds, and the left
leg is changed.
Calf stretch
Summary of Contents for Pro-R
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