- Oct 24, 2017 -
No matter how fast you walk, it's best to do stretching exercises first. Warm muscles are easier to stretch, so start with 5-10 minutes to warm up. Then stop to do stretching in the following way-do 5 times each leg for 10 seconds or more, and do it again after the workout.
1. Stretch your knees slightly downward, bend your body slowly forward, let your back and shoulders relax, and try to touch your toes with your hands. Keep it 10-15 seconds and relax. Repeat 3 times.
2. Stretch your feet and sit on a clean seat and straighten one leg. Put the other leg inward so that it clings to the inside of the straight leg. Try to touch your toes with your hands. Keep it 10-15 seconds and relax. Repeat each leg 3 times.
3. Leg and heel tendons extend both hands to help the wall or tree stand, one foot behind. Keep the hind legs upright and heel to the ground and tilt toward the wall or tree. Keep it 10-15 seconds and relax. Repeat each leg 3 times.
4. The four-head stretch is balanced with a left-handed wall or table, and then the right hand is stretched back, holding the right ankle slowly toward the hips until you feel the muscles in front of your thighs are tense. Keep it 10-15 seconds and relax. Repeat each leg 3 times.
5. The Sartorius muscle (the inner thigh muscles) stretches the soles of the feet relative to the knees and sits outward. Hold both feet to the groin. Keep it 10-15 seconds and relax.