Task: Text Completion
Input (English): [header] How to improve at indoor rock climbing [title] Warm up before you climb. [step] 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. <sep> (A) [substeps] 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. (B) Good stretches include : [substeps] Arm circles lateral planks leg lifts (triangular planks) planks balance support beam (vertical planks) planks shoulder to chest stretch [title] Observe yourself climbing. [step] Take some time and look at yourself all the time. (C) 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. (D) [substeps] 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.
Output (English): A