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Stretching exercises
No matter how you do sports, please do some stretching at first. The warm muscle will extend easily, so
warm up yourself for 5-10 minutes. Then we suggest the following stretching exercises, five sets with 10
counts for each time or longer. Again do these exercises after your workout.
1. Toe Touch
Slow bend forward from your waist, letting your back and
shoulders relax as you stretch toward your toes, Reach
down as far as you can and hold for 15 counts. (Picture 1)
2. Hamstring Stretch
Sit with your right leg extend. Rest the sole of your left
foot against your right inner thigh. Stretch toward your
toe as far as possible. Hold for 15 counts. Relax and then
repeat with left leg extend. (Picture 2)
3. Calf-Achilles Stretch
Lean against a wall with your left leg in front of the right
and your arms forward,
Keep your right leg straight and the left foot on the floor,
then bend the left leg and lean forward by moving your
hips toward the wall, Hold, then repeat on the other side
for 15 counts. (Picture 3)
4. Quadriceps Stretch
With one hand against a wall for balance, reach behind
you and pull your right foot up .Bring your heel as close to
your buttocks. Hold for 10-15counts, relax. Repeat three
times for each foot. (Picture 4)
5. Inner Thigh Stretch
Sit with the soles of your feet together with your knees
pointing outward. Pull your feet as close into your groin as
possible. Gently push your knees towards the floor. Hold
for 15 counts. (Picture 5)
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