hattrick TRAINER, Руководство пользователя

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It is better to do some warm-up exercise. Warm the muscle easy stretch, so use 5-10 minutes to warm-up. Then
stop and according below method to do stretch exercise for five times, and each foot do 10 seconds or more
every time. After running, do those stretch exercises again.
1.REACH DOWN Knees slightly bent and body slowly bent forward,
back and shoulders relax, trying to touch toes. Keep 10-15 seconds, and
relax. Repeat 3 times (PICTURE l).
2.HAMSTRINGS STRETCHES Sitting on a clean cushion, put one leg
straight, the other inward and close to the inside of the straight leg. Try
to touch your toes with your hands. Keeping for 10-15 seconds, and
relax. Repeat 3 times for each leg (PICTURE 2).
3.CRUS & FEET TENDON STRECHES Standing with two hands on the
wall or tree, one leg behind. Keeping your legs straight and the heel on
the ground, tilt to the wall or tree. Keep 10-15 seconds, and relax.
Repeat 3 times for each leg (PICTURE 3).
4.QUADRICEPS STRECHES Keeping your balance with your left hand
holding on the wall or table, then stretch your right heel toward your
buttocks slowly, until you feel very tense in the front of your thigh.
Keep 10-15 seconds, and relax. Repeat 3 times for each leg (PICTURE 4).
5.SATORIUS (INNER MUSCLES OF THE THIGH) MUSCLE STRETCHES
Sitting down with your soles opposite and knees outward. Pull your
feet toward your groin Keep 10-15 seconds, and relax. Repeat 3 times
(PICTURE 5).
WARM-UP EXERCISE