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After the general warm-up, move on to basic stretching. These are stretches that don?t require a lot of movement. They are designed to lengthen your muscles. You should include all the major muscle groups Wil Myers Padres Jersey , no matter which sport or athletic activity you are about to engage in. Stretch your legs, ankles, feet Rollie Fingers Padres Jersey , arms, chest and back. After completing these basic stretches, you can move on to sport-specific stretching. This set of exercises should largely be determined by your coach or by your knowledge of the sport you are about to play. They should focus on the muscle groups you are about to engage and prepare your body for the types of movements the sport requires.

Failure to warm-up properly before athletics can result in injuries such as shin splints Dave Winfield Padres Jersey , strained or sprained ankles, stress fractures, broken bones Tony Gwynn Padres Jersey , pulled muscles, plantar fasciitis, tendonitis and muscle soreness. Don?t forget to stretch your feet and ankles when warming up! These parts of the body are often overlooked even though they are prone to injury. Point and flex your feet. Gently roll your ankle in one direction Cory Spangenberg Youth Jersey , and then in the other direction. Rise up on your toes and then gently rock back so that your weight is on your heels. Stretch your calves and your Achilles tendon.

Cooling down after physical activity is just as important as warming up. Think of it as a reverse warm-up. First stretch the muscle groups and parts of the body that you just worked the hardest. Then move on to general body stretching. And finally, cool down with a gentle aerobic activity that will gradually return your heartbeat to its resting rate.

In addition to warming up and cooling down, properly fitting athletic shoes are crucial to preventing foot Wil Myers Youth Jersey , ankle and lower leg injuries. This is the final piece of the puzzle. No matter how well you prepare your body for your workout, you can and will get hurt if you?re not wearing the right kind of shoes. Look for athletic shoes specific to your foot type. People with high arches should purchase shoes with lots of support; people with fallen arches should look for shoes that advertise motion control. Buy your athletic shoes a half size bigger than your normal size as feet tend to swell when you workout. Finally, get a new pair of athletic shoes every 300 to 400 miles. It?s worth the investment.

TOKYOBEIJING， March 3 (Xinhua) -- Fang， a 36-year old Chinese woman， came to Japan a year ago on the promise of job training， decent pay and a chance to achieve a better life back home.

One year later however， she ended up getting a job that involves little training of any sort， but repetitive， strenuous work， skimpy pay and even humiliating scolding from her boss from time to time.

"I really regret coming to Japan，" Fang said at her tiny， makeshift room converted from containers in Hiroshima， western Japan. She prefers her full name not to be made public.

Fang's job is sewing clothes at a home-run factory in a remote farmland area， where she works with 28 other Chinese "trainees" who were brought to Japan under a Japanese government-sponsored Technical Intern Training Program.

"We have to work at a hectic pace here， with almost no time to rest，" she said， citing the fact that though the Chinese trainees already work very hard， the boss often scolds them for no reason， and yells at them to make them work even harder.

Despite such a heavy work load， Fang has not been able to earn much money as she had expected， as the wages for foreign trainees are only roughly half the amount Japanese workers are paid for doing similar work.

Meanwhile， the living conditions are poor as she has to share with five other trainees a 10-square-meter makeshift room which has neither kitchen， bathroom， air conditioner， heater nor TV and Wi-Fi. The rent for such a room， however， amounts to 120，000 yen (1，056 U.S. dollars) a month， which is much more expensive even than in Tokyo， the Japan's capital.

Lu， a 35-year-old Chinese trainee working at a construction company in Hiroshima， said that almost all the Chinese trainees working in Japan regret about their decisions as they earn a pittance and learn very little from the excessive labor here.

"I hope my compatriots could know what we've been through here in Japan， so that they won't be fooled and make bad choice like us，" Fang said.

INTERNSHIP OR SERVITUDE

Fang and Lu's stories are snapshots of the sad experience of hundreds of thousands of foreign trainees working in Japan， many of whom found themselves only used as cheap labor and trapped in indentured servitude.

According to media reports， as of last June， there are altogether 210，000 foreigners working in firms and farms across Japan as what Tokyo calls trainees， among whom the Japanese Ministry of Justice has recently confirmed that some 85，000 are Chinese.

The program， which allows foreign trainees to stay in Japan for three years， was introduced by the Japanese government in 1993， and has been advertised as providing transferrable technical skills for them when they return home.

However， the program has been widely criticized as a platform to attract cheap labor from overseas to compensate for Japan's labor shortage caused by an aging workforce and immigra. Cheap Authentic Jerseys Cheap Authentic Jerseys Cheap NBA Jerseys Cheap MLB Jerseys From China Cheap NCAA Jerseys Cheap NBA Basketball Jerseys Wholesale Jerseys China Wholesale NFL Jerseys Wholesale Jerseys From China Wholesale Hockey Jerseys