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Warm-up
23
1. Stretch down
2. Seated hamstring stretch
Sit with one leg straight. Bring the other leg in so that it is snug
on the inside of the straightened leg. Try to touch your feet with
your hand's toe. Hold for 10-15 seconds, then relax.
Repeat 3 times for each leg (see Figure 2).
3. Calf and Achilles tendon stretch
4. Quadriceps stretch
Reach back with your right hand, grab your right foot and
slowly pull it toward your hips until you feel the muscles in the
front of your thigh tense.Hold for 10-15 seconds, then relax.
Repeat 3 times for each leg (see Figure4).
5. Sartorius (inner thigh muscle) stretch
Sit with your feet facing each other and your knees facing out.
Grab your feet with both hands and pull toward your groin.
Hold for 10-15 seconds, then relax.
Repeat 3 times(see Figure5).
Bend your knees slightly, slowly bend your body forward,
relax your back and shoulders, and try to touch your toes
with your hands. Hold for 10-15 seconds, then relax.
Repeat 3 times (see Figure 1).
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5
Do stretches before exercising. Warm muscles are easier to stretch, so start with a
5-10 minute warm-up, then do some stretches shown below - 5 times, 10 seconds
or more per leg. Do it again after the workout.
Stand with both hands against the wall or a tree, put one foot
behind another. Keep the back leg straight and your heel on the
ground, lean toward a wall or a tree. Hold for 10-15 seconds,
then relax. Repeat 3 times for each leg (see Figure 3).
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