Warm up

By Ria

Why to do warm up ?

• Warm up is very important for people who do a lot of sprts. Because the risk of muscle injury is decreased by warming up. When you warm-up your strenght , preformance and joint flexibility, mobility is increased. Allsow warming-up improoves your posture.

Ankle Circles

• How• Resting your calf on a low bench or a rolled up towel, use your foot to draw circles in both directions or write the letters of the alphabet in the

air.

• Benefits• This exersise Returns flexibility and sensory awareness to the musucles

and ligaments of the sprained ankle. • It also exercises the Ankle Stabilizer Muscles in a nice gentle way.

Knee circles• How

1. Stand with your feet together. Bend your legs and squat down slightly. Put your hands on your knees so that your palms cover your kneecaps.

• Keep your feet firmly on the ground and your eyes focused on your toes. 2. Slowly and gently begin moving your knees in small, clockwise circles. Don't make the circles too big – keep your knees above your toes.

If your feet lift up, it means your kneesare moving around too widely.

Do 10-15 circles then repeat in the other direction. Build up to 25-30 circles in each direction, or simply do the

exercise for a couple of minutes 2-3 times a day

Benefits Strengthens your knees and ankles

Relieves pain and stiffness in your knee and ankle joints

How • Stand next to a wall and hold on to it with one arm.• Swing the leg closer to the wall as high as you can.• keep your hips loose and relaxed the during the exersise.Benefits• The leg swing is a great warm-up for the lower body, it

helps to loosen up the hips.

Leg swing

Hip circlesHow• Stand with your feet parallel and hip wide.• Place your hands on your hips.• Circle your hips clockwise without moving your

feet or your shoulders. • Continue to circle your hips for 30 seconds. • Reverse direction. Circle your hips counter

clockwise for 30 seconds.

benefits • This exercise can improve the mobility and

flexibility, of your lower back. It cam allso improve your posture

Arm streching

How:• Extend one hand down the center of your back, fingers pointing

downward.• Use the other hand to grasp the elbow.• Exhale slowly, pulling gently downward on your elbow, aiming to take your fingers along your spineBenefits • Streching your arms is extremely important To people who do weightlifting because once the muscles are warmed they will be less likely to tear.

WRIST CIRCLES

How• Interlace fingers, hold palms and forearms

together, circle the wrists in a clockwise motion 12 times then rotate in a counter clockwise motion 12 times.

Benefits• It will help you relax tense muscles.• Great for people who write a lot

Schoulder-circles

How• In a smooth, continuous motion, make a circle with your

shoulders: Raise them up toward your ears, pull them together behind you, lower them to a resting position, then roll them forward. Repeat 10 times

Benefits• Joint mobility, flexibility and increased range of motion in the

arms.

Arm circlesHow• Stand with your arms hanging at your sides.• Extend your arms out on each side of your body and

begin making circles with both arms.• Continue making circles til you meet your goal.Benefits• if you do any type of resistance exercising or weight

training, warm up with arm circles. Arm circles also help warm up the body for running.

Neck-circles

How• Relax your shoulders, arms and face.• Circle your head• Repeat in other direction.Benefits• Prevents tension build up from the neck.• Contributes to a healthy spine circulation.• Keeps your spine flexible.

Chin & Throat Stretch

How • Place your lower lip on your top lip. Keep it

there throughout the exercise. • Inhale slowly and deeply through your nose

as you slowly and gently raise your chin until you are looking directly above your head. Hold the position for a second or two.

• . Exhale as you slowly bring your head back down to the starting position.

Benefits• Whit this exersize you can get rid of your

double chin and flabby neck

Running

How• Moove rapidly by footbenefits• Running is god for losing

weight, staying in shape and improving body composition.

Running to the side

How• Step out to the left with

left foot, then bring your right foot in next to it as you step out again with left foot (don’t cross legs in front of each other).

Benefits• Good exersise for your legs

Butt kicks

How• Start jogging in place. Begin to quickly

bring your heel up toward your buttock.Benefits• Butt kicks are one of the best ways to

warm up your leg muscles and increase your circulation and core body temperature. If you’re a runner, you may notice that butt kicks improve your running posture and stride, too.

Running knees high

How• Run with your back straight and head up,

taking your hands up high by the side of your head, while lifting your knees as high as they can go.

Benefits• Great exersise

carioca

How• Move laterally, alternating front and

behind crossover steps. Focus on keeping your hips solid and stable. Don’t let them sink and rise with your lateral movement. Land softly on the balls of your feet. Repeat the drill, leading with the opposite leg.

Benefits• This is a great drill for developing lateral

speed, lateral agility and great footwork.

dodgeball

• Dodgeball is variety of games where the main objective of each team is to eliminate all members of the opposing team. That is done by hitting them with thrown balls, catching a ball thrown by a member of the opposing team, or forcing them to move outside the court boundaries when a ball is thrown at them.

basketball

• Basketball is a team sport in which two teams of five players try to score points by throwing or "shooting" a ball through the top of a basketball hoop while following a set of rules. Basketball is one of the world's most popular and widely viewed sports.

Team handball

• Team handball is a team sport in which two teams of seven players each pass a ball to throw it into the goal of the other team. The team with the most goals after two periods of 30 minutes wins.

volleyball

• Volleyball is a team sport in which two teams of six players are separated by a net. Each team tries to score points by grounding a ball on the other team's court under organized rules.

Floor ball

• Floor ball, a type of floor hockey, is an indoor team sport which was developed in the 1970s in Sweden. Floor ball is played on flat floor surfaces. Players on each team attempt to shoot a ball into a goal using sticks, usually with a sligtly curved end. Floorball is different from street hockey because floorball doesn’t require rollerskates.