First, read the English article below.

Pulled muscles happen when your muscles get overstrained, which can often occur as a result of exerting yourself before you've properly warmed up. Take the time to stretch and get your muscles warmed up before you participate in a physical activity.  If you enjoy running, take a light jog before doing sprints or faster running. If you play a team sport, you can jog, play catch, or do light calisthenics before diving into the game. Use a foam roller to stretch out the muscles in your legs, back, and shoulders. This can help you warm up your body better. by drinking at least 8-11 glasses of water daily. Dehydration increases your risk of straining your muscles. Make sure you're drinking plenty of water throughout the day, including during your workout. Don't wait until you feel thirsty to drink water, as you're already getting dehydrated by the time you feel thirsty. If you exercise a lot, make sure you're drinking more water. You might also drink sports drinks, since low electrolytes can also increase your risk of pulling a muscle. Incorporating weightlifting and other strength training into your exercise routine can help prevent the chance that you'll pull a muscle during an activity. Use free weights at home or work out in the weight room at the gym to build a solid, strong core and keep your muscles limber. It's easy to get caught up in the moment when you're doing a physical activity and force yourself to keep going even when the pain in your leg or arm indicates you should stop. Remember that putting more strain on a pulled muscle will only make things worse. If you cause a deeper tear, you may have to sit out for an entire season instead of just one game. 

Now, please write a short abstract for it in Indonesian. Abstract:
Lakukan pemanasan. Cukupi kebutuhan cairan tubuh dengan minum 8-11 gelas air setiap hari. Lakukan latihan kekuatan. Ketahui kapan Anda harus berhenti.