4、Sports Advice and Guidelines (Ergonomics)
Warming up and soothing exercise
A successful exercise program consists of three parts: Warming up, cardio exercise and soothing exercise.
Warming up is a very important part of exercise. Warming up must be carried out before every exercise.
Warming up can preheat the body, stretch the muscles, and let the body adapt to more intense exercise.
Repeating the Warming up exercise at the end of the exercise can help relieve muscle soreness.
We suggest that you perform corresponding warm-up and relief exercises according to the
following diagram:
Head movement
Stretch the head towards the right shoulder first, straighten the left neck, and turn it
clockwise and backward once; Stretch the head to the left shoulder and rotate it
counterclockwise once. Repeat like this.
Shoulder lifting exercise
Lift the left shoulder and turn back one circle, repeating 5 times; Then lift the right
shoulder back and repeat 5 times, alternating like this.
Stretching movement
Raise your hands straight above your head, then grab your right wrist with your left
hand and stretch upwards until you feel your right wrist fully straightened, lasting for
5 seconds before switching to your right hand.
Quadriceps stretching exercise
Hold the wall with your right hand to maintain balance, lift your left foot backwards
with your left hand, keeping the heel of your left foot as close to your hips as possible,
for 15 seconds, and switch to the other foot.
Thigh inner stretch
Sitting on the ground, with both feet and soles together, grip both feet with both
hands and pull them inward to bring them as close as possible to the body. Slowly
press down on the heels of both feet and hold this position for 15 seconds.
Foot tendon stretching
Sit down, straighten the right leg, bend the left leg, hold the ankle with the left hand
and push it inward to make the left foot as close to the body as possible and the sole
of the foot close to the inner side of the right thigh. Then press down on the body,
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