What happens next in this paragraph?

How to improve at indoor rock climbing 
Warm up before you climb. 
Taking time to warm up and stretch your muscles before you start a climb can help to prevent injuries. Warming up and stretching may also help to improve your performance, so it is important to start every climb with a few minutes of cardiovascular exercise and some good stretching.
Pick your answer from: 1. Try walking briskly or jogging back and forth in the gym for a few minutes to get your blood flowing. Stretch your arms, shoulders, core, and legs before you start your climb.. 2. Good stretches include : Arm circles lateral planks leg lifts (triangular planks) planks balance support beam (vertical planks) planks shoulder to chest stretch Observe yourself climbing. Take some time and look at yourself all the time.. 3. If you get an injury but are able to handle it yourself, stretch for 15 minutes at a time, preferably before you're ready to hit the stairs. If you have a physical or mental condition problem, doing light workouts during this time can significantly improve your performance.. 4. Going for a jog isn't the same as doing a slow, light jog. Training your legs can help rebuild muscles such as your abs and biceps..
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