habitat et jardin USAIN Mode D'emploi page 16

Warm-up Instruction
Before exercise, it is better to do stretching
exercises. 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
1. 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, then relax. Repeat
three times to do (see Figure l).
2. 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.
hand try to touch the toes. Maintain 10 to 15
seconds, then relax. Repeat for each leg do
three times (see Figure 2).
3. 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, then
relax. Repeat for each leg do three times
(see Figure 3).
4 quadriceps stretch: the left hand wall or table
Fu master balance, and then stretched his right
hand back
5.Sartorius 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, then relax.
Repeat three times
(see Figure 5).
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