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Warm-up exercise
Warm-up and Relaxation: A successful exercise program must include warm-up, aerobic, and
relaxation. The amount of exercise should be done at least two or three times a week, with a day off for
exercise, and 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. A
moderate warm-up can prepare your body for more intense exercise, because warm-up can help
muscles warm up and stretch. Improves blood circulation, raises your pulse, and sends more oxygen to
your muscles. And after aerobic exercise, repeated warm-up exercises can also reduce muscle
soreness. We recommend the following warm-up and soothing exercises.!
1.Stretch down:
Bend your knees slightly, bend your body slowly forward, relax
your back and shoulders, and touch your toes as much as
possible. Hold for 10-15 seconds, then relax. Repeat 3 times.
2.Hamstring Stretch:
Sit on a clean cushion, straighten one leg, and then close the
other leg to the inside of a straight leg, and touch your toes with
your hands. Hold for 10-15 seconds, then relax. Repeat each
leg three times.
3.Leg and heel tendon extension:
Hold the wall or stand with both hands, one foot behind, keep
the hind leg upright, heel to the ground, tilt towards the wall.
Hold for 10-15 seconds, then relax. Repeat 3 times for each leg
4.Quadriceps:
Hold the balance with your left hand on the wall or table, then
extend your right hand back, grab the right heel and slowly pull
to the hip until you feel the muscles in front of your thighs are
tight. Hold for 10-15 seconds, then relax. Repeat each leg.
5.Sartorius muscle(inner thigh muscle)extension:
The soles of the feet were opposite, the knees sat out, and both
hands grabbed the feet and pulled in the groin direction. Hold
for 10-15 seconds, then relax. Repeat 3 times.
!
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