Warm-Up Exercise - SPORTSTECH F31 Manuel D'utilisateur

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.10 counts for each time
or longer do these exercise again after sports.
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WARM-UP EXERCISE

Hamstring Stretch (Standing)
Keep your knees slightly bent and slowly lean forward, back and shoul-
ders 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 times.
Hamstrings Stretches (Seated)
Sitting 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.
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Repeat 3 times for each leg (See picture 2).
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 times for each leg
(See picture 3).
Quadriceps Stretches
Keeping your balance with your left hand holding onto a wall or stationery
fixture, grasp your right foot with your right hand and stretch your right
heel toward your buttocks slowly, until you feel the stretch in the front of
your thigh. Hold for 10 - 15 seconds, and relax. Repeat 3 times for each
leg (See picture 4).
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Sartorius (Inner Muscles of the Thigh )
Muscle Stretches
Sitting down with the soles of your feet or shoes together and your
knees positioned outward. Pull your feet towards your groin until you can
feel the stretch. Hold for 10 -15 seconds, and relax. Repeat 3 times
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(See picture 5).counts.Then relax and repeat 3 times.
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