THE WARM-UP
SABINA RUBIO SÁNCHEZ
What’s a warm-up?
ALWAYS WARM-UP
FIRST
There are
three main
reasons
1) It increases the temperature of
your body,
3) Stretching
1) Joint movements.
Move or rotate your joints, starting either
from your toes and working your way up,
or from your fingers and working your way
down.
You should move the following joints
(in the order given, or in the reverse order):
• fingers
• wrists
• elbows
• shoulders
• neck
• trunk/waist
• hips
• knees
• ankles
• toes
2. Aerobic activity.
You should engage in at least five minutes of
aerobic activity such as jogging, jumping
rope,walking fast or running exercises or any
other activity that will cause a similar increase
in your cardiovascular output (i.e., get your
blood pumping).
3. Stretching
You should engage in some slow,
relaxed, static stretching. Hold each
stretching exercise for 20-30 seconds.
You should stretch the following
muscles
• sides (external obliques)
• neck
• forearms and wrists
• triceps
• chest (pectoralis major)
• buttocks (gluteus)
• groin (adductors)
• thighs (quadriceps and
abductors)
• calves (gastrocnemius
and soleus)
• shins (tibialis anterior)
• hamstrings (rectus
femoris)
Finally