WARM UP INSTRUCTIONS
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 1).
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 tries 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 on the wall or
table to master balance, and then stretch your right
hand back to seize the right foot to the buttocks with
slowly pull until you feel the front thigh muscles
tense. Maintain 10 to 15 seconds, then relax. Repeat
for each leg to do three times (see Figure 4).
5. Sartorius muscle (inner thigh muscles) stretch:
Feet 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).
Before exercise, it is better to do stretching exercises . Warm muscles stretch more easily,
spend 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.
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