All language subtitles for 03_-_Alana_Soares

One must prepare for any physical
workout by warming up.

Stretching movements should be static,
deliberate, and unhurried, applying

controlled tension to the muscles.

Follow Alana as she leads you through
some basic stretching exercises.

Begin at the top and slowly work your
way down the body.

Stretching nurtures your awareness of
each part of your body, its location and

function.

Start by relaxing the neck and
shoulders.

Let go the tension.

Exhale.

Close your eyes and concentrate fully on
breathing.

Allow it to flow without constraint.

Release lower back stress with trunk
rotations.

Lateral bends also serve to trim and
tone the waistline.

Remember, always stretch slowly.

Use a lower gear and hold the position.

This versatile hamstring and inner thigh
warmup can be transferred from home or

the gym to the ski hill.

Limber the legs before loading onto the
lift.

Limber again before leaning up to the
starting gate.

Agility and balance, critical to
finishing any course, can be heightened

by hopping side to side from ski to ski,
which will also help to augment your

aerobic capacity.