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Stretch exercise
No matter how you do sports, please do some stretch at
first, The warm muscle will extend easily, so warm up
yourself with 5-10minutes, Then We suggest the
following stretch exercise, five times.10counts for each
time or longer do these exercise again after sports.
Toe Touch
1、
Slow bend forward from your waist, letting your
back and shoulders relax as you stretch toward
your toes, Reach down as far as you can and hold
for
15
counts.
times.(picture 1)
Hamstring Stretch
2、
Sit with your right leg extend. Rest the sole of your
left foot against your right inner thigh. Stretch
toward your toe as far as possible. Hold for 15
counts. Relax and then repeat with left leg
extend .Then relax and repeat 3 times for each
leg.. (picture 2)
Calf-Achilles Stretch
3、
Lean against a wall with your left leg in front of the
right and your arms forward,
Keep your right leg straight and the left foot on the
floor, then bend the left leg and lean forward by
moving your hips toward the wall, Hold, then repeat
on the other side for 15 counts .Then relax and
repeat 3 times for each leg(picture 3)
4、
Quadriceps stretch
With one hand against a wall for balance, reach behind you and pull your right foot up .Bring your heel
as close to your buttocks. hold for 10-15counts,relax.Repeat three times for each foot.(picture 4).
Inner Thigh Stretch
5、
Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close into
your groin as possible. Gently push your knees towards the floor. Hold for 15 counts.Then relax and
repeat 3 times. (picture 5).
Quick Start Guide
And
then
relax,
repeat
3
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1
3
5
4
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