DFC PREMIO T730 — эффективные разминки для подготовки мышц к активности [10/12]

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Warm-Up Exercise

Warm up exercise is important in preparing the muscles for acvity whilst

minimising the risk of injury. You may choose to warm up with a light/brisk walking

pace for 5-10 minutes before stopping and performing some simple stretches. (As

shown in the pictures below)

1. Hamstring Stretch (Standing) - Keep your

knees slightly bent and slowly lean forward,

back and shoulders relaxed, reaching towards

your toes. You should feel the tension and

slight discomfort in your hamstring muscles.

Hold for 15 - 20 seconds. Repeat 2-3 mes.

2. Hamstrings Stretches (Seated) - Sing on

the ﬂoor preferably on a mat, put one leg

straight, the other inward and close to the

inside of the straight leg. Lean forward from

the hips, reaching towards your toes. Hold for

10-15 seconds, and relax. Repeat 3 mes for

each leg (See picture2).

3. Calf Stretches - Standing with two hands on

the wall or tree, one leg behind. Keeping your

legs straight and the heel on the ground, lean

forward towards the wall or tree. Hold for 10

-15 seconds, and relax. Repeat 3 mes for

each leg (See picture 3).

4. Quadrice ps Stretches - Keeping your

balance with your le hand holding onto a

wall or staonery ﬁxture, grasp your right foot

with your right hand and stretch your right

heel toward your buttocks slowly, unl you

feel the stretch in the front of your thigh.

Hold for 10 - 15 seconds, and relax. Repeat 3

mes for each leg (See picture 4).

5. Sartorius (Inner Muscles of the Thigh)

Muscle Stretches - Sing down with the

soles of your feet or shoes together and your

knees posioned outward. Pull your feet

towards your groin unl you can fee

l the

stretch. Hold for 10 -15 seconds, and relax.

Repeat 3 mes

(See picture 5).