Warm-Up Exercise - SPORTSTECH HGX100 Benutzerhandbuch

WARM-UP 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.
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 as possible. Hold for 15 counts and
repeat with left foot.
INNER THIGH STRETCH
Sit with the soles of your feet together and your knees pointing outward. Pull your
feet as close to your groin as possible. Gently push your knees toward the floor.
Hold for 15 counts.
TOE TOUCHES
Slowly bend forward from your waist, letting your back and shoulders relax as you
stretch toward your toes. Reach as far as you can and hold for 15 counts.
HAMSTRING STRETCHES
Extend your right leg. 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.
CALF / ACHILLES STRETCH
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.
HEAD ROLLS
Rotate your head to the right for one count, feeling the stretch up the left side of
your neck, then rotate your head back for one count, stretching your chin to the
ceiling and letting your mouth open. Rotate your head to the left for one count,
then drop your head to your chest for one count.
SHOULDER LIFTS
Lift your right shoulder toward your ear for one count. Then lift your left shoulder
up for one count as you lower your right shoulder.
SIDE STRETCHES
Open your arms to the side and lift them until they are over your head. Reach your
right arm as far toward the ceiling as you can for one count. Repeat this action
with your left arm.
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