warm up exercises
i need some warm up exercises examples
with pictures and the advantages of the exercises
i need about 4 - 5 examples thxxxxx
with the reference web please=)
thx very much
- Anonymous1 decade agoFavorite Answer
Warm up exercises
1. Loosening up
Advantages: reduces the potential
for injury while exercising, and they also prepare the joints and
Stand with your
legs hip-width apart, knees relaxed, upper body lifted through spine,
and shoulders relaxed. Start with your arms down at the sides. Inhale
as you lift your arms to the side.
Continue inhaling and lift your arms up over your head. Exhale and replace arms to starting position. Repeat for 4 times.
Inhale as you lift
your arms to the side and up over your head. Hold the abdominal muscles
in and tilt the pelvic girdle upward. Clasp hands and round your back
slightly to elongate the spine. Keep arms in line with your ears. Relax
the shoulders and exhale as you return to starting position. Repeat for
4 times.Step 4
Roll your shoulders back 8 times and forward 8 times. Turn your head to the right and left.
Full Body Warm-Up
Advantages: increase muscle core temperature and prepare the joints and muscles for the movement to come later
2. Easy march
Start an easy march in place to increase blood circulation and lift the body core temperature. Repeat for 3 sets of 8 counts.
3, Arm swing
extend each leg forward from your hip socket and touch heel to the
floor, bending supporting leg at the knee, as you swing your arms
rhythmically from side to side. Repeat for 3 sets of 8 counts.
4. Lift knees
lift each knee as you raise your arms and reach toward the ceiling.
Lift from the hip socket, keeping spine lifted and abdominals held in
tight. Keep your weight centered into your hips over your heels. Reach
one arm up and over to lengthen the waistline and back. Repeat for 3
sets of 8 counts..
5. Easy jog
can move into an easy jog in place. Always keep your body in alignment
and roll through the ball and heel of your foot. Bend your knees to
absorb the shock of the impact. Intermediate and beginning exercisers
can continue with an easy march. Continue for 1 to 3 minutes.