Warm-Up
Before exercising, it is best to do stretching exercises. A successful exercise
program must include warm-up, aerobic and soothing exercises. The amount
of exercise should be carried out at least two to three times a week, with one
day off for one day of exercise. After a few months, you can increase the
amount of exercise to four to five days a week.
Warming up is a very important part of your fitness exercise. Warm up before
each exercise. Moderate warming up can prepare your body for more intense
exercise, because warming up can help muscles warm up and stretch,
Improves blood circulation and pulse rate, sending more oxygen to the
muscles. After aerobic exercise, repeated warm-up exercises can also reduce
muscle soreness. We recommend the following warm-up and cool-down
exercises.
1.Stretch down
The knees are slightly curved, the body slowly bends forward, let the back
and shoulders relax, and the hands try to touch the toes.Keep it for 10~15
seconds, then relax. Repeat 3 times (As picture 1 shown).
2. Tendon stretching
Sit on a clean seat cushion and straighten one leg. Put the other leg
inward so that it fits snugly against the inside of the straight leg. Try to
touch the toes with your hands. Keep it for 10~15 seconds, then relax.
Repeat 3 times for each leg.(As picture 2 shown).
3. Calf and heel stretch
Hold the wall or tree with both hands and one foot behind. Keep your hind
legs upright and your heels on the ground, leaning in the direction of the wall
or tree. Keep it for 10~15 seconds, then relax. Repeat 3 times for each leg.
(As picture 3 shown)
4. Head exercises
Tilt your head to the right for a count of one ,and feel the stretch in the left
stretching of the neck muscles;then turn your head to the back for a count of
two.Then turn your head to the left for a count of three; finally turn your head turn
your head back down towards your chest for a count of four. Then relax and
repeat for 3 times.(As picture 4 shown)
5.Waist exercise
Stretch your arms to the left and right and then slowly raise them slowly above
your head. Hold your right arm as straight as possible towards the ceiling. Hold
for 1 second and feel the stretch in your right side. Repeat with your left arm.(As
picture 5 shown)
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