TREADMILL
E&OE
© 2017 HPF
11
Warm-Up
Take warm-up exercise before workout for 5-10mints.It’
easy to start training with warm-muscle. Training
following this method for 5-times, each leg doing for 10
seconds or more. Do it again after finished-training.
1. Down spread your body: Knees slightly curved, body
bends slowly, then relax your back and shoulders,
trying to touch your toes in hands for 10-15 minutes,
then standing up.
Repeat this action for 3 times.
2. Hamstring stretch: sitting on the clean seat, keeping
on leg straight and the other leg bending little close to
the straight one. Touch the toes in hands.
Keep the pose for 10-15 seconds, then relax. Repeat
the action for 3 times.
3. Legs and feet stretched tendon: Standing close to the
wall or tree, on foot in the post and keep straight, the
heel hit ground at the direction of the wall and tree.
Stay for 10-15 seconds, then relax, repeat this action
for 3 times.
4. Quadriceps stretch: Keep balance by the hands hold
up the tree or close to the wall, then the right hand
back stretch until catch the right leg and close to the
hip, while you feel tense with the muscle in front of
thigh.
Keep the pose for 10-15 seconds. Repeat this action
for 3 times.
5. Sartorius muscle (inner thigh muscles) stretch: sitting
with foot in contrast and knee outward. The hands
grasp the feet to the groin pulling .Maintain the pose
for 10-15 seconds, then relax.
Repeat this action for 3 times.
