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 1).
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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