JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================cK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? \nCE>RH`K|㊊qt0b~YzmɎ79Q[kV )BNҰ%c.1 H$26*qQ( ?-2eT,"dC1\[K,y%*Ag&IiX BI?dHA]F }Zvu"wv59#W"[y'ߝVR c,;WEh?;pסMT-'  oF.yFI*ZDE4ү㋒yJtJ#1uH1Б掇e5G)KTX0kz m đy줌ֻk jwh郎hPjqw"J/%몥:~J/[iPlPRVU@+<B+X|3}wߕ$|^ws,#N0P+nn' MiO¹o%k30S{ ˗*еl#$zջU$.*w+g+,lfqMvPQMS|*j\!-~7z2BԌ^~|bo3Fs~a]ψF|iPH*:VM5 3׏+tvViouaBAW 7ƈb;Mթbp8*giA|Uϐr?-ux1[睈#*iC$'mպ:Ȭї֚9Vjw#.ҠNpW2hRFѦTծdf .>u'zzv-XGO^x?gc谔 Ks{S/Ғsl;@ҹFºsdAfIT}OZ棂9%Tw1rJ犒ٝmrY[''>T\׼m^3mc=}kt<ݰ/uV8Be~ :ڦU,G X{J.4mc $#g<{\|G&Ki">c:~97wZ!s}.AjޘޱUߺw/Ӄ÷4 G Ϟà6[m;>o7ߞc2i=k x~)Uz0oqI@&.m$%ʸ'OLV:-_E@ŴCl7tJgo.\ <LҦ8(s;=>4X jzռrO{1oy5rjLj=<|̈Ufz4RۧCWhU=n"bd<溛9t?õqq\N[ISܠxǽ_,ǡ}2. >}5|Hجmn1Z{xǛ%k`IœJ.$'*T>ifPQ5klM&?ݭ+[I!DUKcHѓó$540θZY+)v-3 6:LnRQGZ3Oz(٬6:hNĒ3s;zȢ:H[&+:*.__>)C(ox[="Hm$lJ0GWl:rwDY( =2kYA rQXR_;7 +?tes and coaches in America often don't recognize the importance of emphasizing core exercises that work the hamstrings, such as power cleans, and more specific auxiliary exercises that also work the hamstrings, such as the glute-ham raise. Instead they prefer to concentrate on leg curls, which are good exercises, but are not as effective as these other hamstring movements because they work only the lower aspect of the hamstrings. In addition to following improper or inadequate strength training guidelines, Ripley has found that athletes often neglect stretching exercises.<br>Ripley says that after training, muscles often develop a higher level of tension than before the training.  This tension will cause muscles to shorten, and without post-stretching I've found that over time this causes shortening of the athlete's range of motion. In my opinion it's most important to stretch immediately after the workout because you help keep the body symmetrical. In contrast, if you waited several hours you have to stretch for a considerably longer amount of time to achieve the same effects. <br>Another factor is related to lifestyle and coaching methods that overly tax the athletes.  Too many coaches try to copy the programs of professional athletes or elite European athletes. These athletes