Warm Up
Before exercise, it is better 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.
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, and
then relax. Repeat three times to do (see Figure l).
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. Hands try to touch the toes. Maintain 10
to 15 seconds, and then relax. Repeat for each leg do three
times (see Figure 2).
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,
and then relax. Repeat for each leg do three times (see
Figure 3).
Quadriceps stretch: the left hand wall or table Cu master balance, and then stretched his
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).
Sartorial 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, and then
relax. Repeat three times (see Figure 5).
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