Warm up 5 to 20% increase in strength

Body stand up straight, then bend over enough to toe, for 30 seconds - this is our movement had to go to school in physical education, which stretch the muscles, maintaining good body strength and flexibility with very good results. "Athlete" is located in Arizona, health club, which introduced the five warm-up movements before exercise, and our preparation for physical education activities on the same purpose. Mark Vest, founder of the club root, these warm-up preparation for all sports, just give us a 10-minute warm-up speed and stamina during exercise increased by 20%. Specifically: First, the 90/90 degrees Extension: This action can extend the trunk and back muscles, which requires the body for a large number of rotary motion, such as golf and tennis are particularly important. The left side of the body lying face, legs close together, knees at a 90 degree angle. Clip a towel between your knees, arms Stretch. Then, keep the knees and hips do not move, rotate the torso and right arm backward, trying to right shoulder to the ground. Breath for 2 seconds, then return to the starting position. About 10 times on each side. Second, the hips across: Lying down, knees bent, feet touch the ground, arms to both sides of the Stretch. Rotate to the left, keep your legs bent, until the left knee touch the ground. Turn to the right until the right knee and then the ground. Repeat 10 times on each side. Specialized training in this exercise to the flexibility and strength of the trunk. Third, both hands to walk: Legs straight, bend over, hands flat on the floor. Abdomen, hands on behalf of the foot to move forward. At this time still can not bend his legs, his hands touched the ground with their feet and walk forward (knees bent). Continuously for 1 minute. This exercise will exercise hamstring, lower back, buttocks and calf muscle after the muscle is suitable for any sport. Fourth, forward dive, elbow instep enough: Step onto the left foot a stride before the lunge was big-like, while keeping the right knee off the ground. Right hand forward, the left elbow towards the left foot back. Move the left foot, the hands touch the ground to the hips up. Then step up and step forward right foot. Each leg 10 times each. You will feel the groin, hip flexor hind legs, front legs are muscle and hamstring stretch. Fifth, vertical stepping: This action will feel your body stretch, suitable for the preparation before a run. The start of the back straight, arms at your sides. Stepping forward, turns left and right knee raised to waist height, at the same time as the military band conductor, as put up the arm. Every 20 steps forward. Rest 1 minute, then repeat the exercise 2 times.