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15
WARM-UP INSTRUCTION
Before exercise, it is better to do stretching
exercises . Warm muscles stretch more easily, so
the first of 5 ~ 10 minutes to warm up. Then in
accordance with the following methods to stop
and do stretching exercises - do five times, each
leg every time 10 seconds or more time to do it
again after the end of the exercise.
1. Down the stretch: knees slightly curved, the
body bent forward slowly, so that the back and
shoulders relaxed, hands try to touch your toes.
Maintain 10 to 15 seconds, then relax. Repeat
three times to do (see Figure l).
2. Hamstring stretch: sitting on the clean seat, put
one leg straight. Inward close to the other leg to
make it close to the inside leg straight. hand try to
touch the toes. Maintain 10 to 15 seconds, then
relax. Repeat for each leg do three times (see
Figure 2).
3. Legs and feet tendon stretch: two on the Rotary
wall or tree stand, one foot in the post. Keep legs
straight and heel to tilt the direction of the wall or
tree. Maintain 10 to 15 seconds, then relax.
Repeat for each leg do three times
(see Figure 3).
4 quadriceps stretch: the left hand wall or table Fu
master balance, and then stretched his right hand
back
5.Sartorius muscle (inner thigh muscles) stretch:
Foot In contrast, the knee outward to sit down.
The hands grasp the feet to the groin pull.
Maintain 10 to 15 seconds, then relax. Repeat
three times
(see Figure 5).