Action 2: excellent action of stretching hamstring muscles by tilting your feet forward with their feet wide from the upper body. Action essentials: the distance between feet is open, feet are parallel and face forward. Hold hands tightly and stretch back and forth while inhaling. At this point, the spine is upright. Exhale and bend your upper body forward. The hand naturally extends over the head for about 10 second.
Action 3:. Stretch your feet from the side. Action essentials: stretch one foot to the side, and change feet after about 10 seconds.
Action 4: Shoulder stretching, jogging is not only the action of the lower body, but also the muscles of the upper body. Action essentials: cross your hands and put your right elbow on your left elbow. Raise your left elbow to shoulder height and put your hands in the middle. After about 10 seconds, switch sides and cross.
Action 5: Cow face, this is also an action aimed at stretching shoulders. Action essentials: With breathing, the right hand bends backwards from the head side. Bend your left hand backward from below and put your hands behind your back as much as possible. After about 10 seconds, change hands, with the upper elbow as close as possible to the ear and the spine upright.
Action 6: low lunge, designed to stretch the muscles of thighs and buttocks. Action essentials: step forward with one foot and extend the distance as far as possible. Touch the ground with your hands to stabilize your body and keep the inside of your front foot. Squat your hips. The lower you get, the more you can stretch your hips. After about 10 seconds, switch feet and stretch.
Action 7: low lunge rotation, effectively exercise hip muscles. Action essentials: rotate the upper body on the same side, and your hands can hold your knees or spread out. More advanced, the hind foot is lifted on the knee, and it is more difficult to grasp the hind foot with one hand. After about 10 seconds, switch sides and stretch.
Action 8: Half-split-half-Ha Numan style, the main goal is to stretch calf hamstring muscle. Action essentials: squat down to prepare for a sprint, sit back on your hind legs and stretch your front feet at the same time. Stretch the back and spine when inhaling. When exhaling, straighten your back forward and close to your front foot. Every time you press down, your back should be straight and closer to your front foot. It takes about 10 second to change feet (5 breaths).
Action 9: semi-front drive stretching, mainly stretching thighs and hips to the waist. Action essentials: Stand naturally, keep your back straight, lean forward and keep your legs as straight as possible. Avoid excessive muscle stretching, mainly by keeping your back straight and slowly stretching your legs.
Action 10: lean forward completely. After this action, your whole body will feel different. Action essentials: Fold the body, with the upper body close to the lower body, about 10 second.