Yamaha Big Bear Руководство по курсу - Страница 7

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Stretching - Lower Body

1. QUADRICEPS: Keep your knee pointed at the ground and hold the

stretch. Hold onto the ATV only for balance.

HAMSTRING: Face the ATV, put your leg up on the footpeg or seat of your

ATV (or handlebar if you are really flexible!) and stretch. Keep your back and

knee straight.

Warming Up

Riding an ATV requires a lot of body movement. Doing warm-ups

before you stretch, will help prevent muscle strain and injury.

Stretching

Remove large and sharp objects from pockets. Do not overexert your-

self on warm-up exercises. These are minimal exercises and repetitions

suggested for warming up. As with any strenuous activity, you should

consult your doctor if there is any doubt about you being in shape to ride.

Sore muscles or joints could limit your movement and require you to take

extra precautions when riding.

HIP FLEXOR & UPPER THIGH: Lean forward as shown, putting your weight

on your rear foot but keeping both feet pointing forward.

TORSO & LOWER BACK: Hang onto the handlebars with one hand and the

rear carry rack with the other and twist at the hips. (Repeat other way.)

Stretching Exercises

Possibly one of the areas most neglected by ATV riders these days is that of

injury prevention through stretching. It's only when you fall off and are flexi-

ble enough to avoid injury that you will really reap the benefits of stretching.

The Stretching Routine

Before you proceed with the following stretching exercises, you should

warm-up your muscles by doing a brisk walk or jogging on the spot for

a few minutes.

When stretching, make sure you don't push too hard too soon –

stretching shouldn't hurt. Gently stretch each muscle rather than bounce

Chapter 2