15-20 minutes ultimate warm up before your sportsIndia Sport-mart

15-20 minutes ultimate warm up before your sports

Warming up ━ 15 to 20 minutes before your sports...

Warming up is necessary before any physical activity. Prepare body and mind for that. The warm-up should start at a slow pace and gradually do it a little faster and more. Warm up can prevent injury and increase performance. Warm up should be a part of every session of the training program.

The Importance of Warming Up:

1. Perform light stretching

2. Jog around the playground for 6-7 rounds

3. Start free hand exercises from neck to toe or from toe to neck

4. Exercise should be done

5. Neck rotation, Neck up-down, sideward bend, half rotation

6. Hands alternate raising, arm rotation, sideward, upward

7. Wrist up-down, rotation.

8. Trunk Twisting by swinging arms- left/ right.

9. Trunk bending forward-backward, sideward bending.

10. Hip rotation

11. Alternate toe touching by arm by keeping wider stance.

12. Bending forward-backward, sideward by keeping wider stance.

13. Bending forward and touching the toe by hand.

14. Cross step and touching toe by hand.

15. Side lunging

16. Forward lunging

17. Ankle rotation, up-down, half rotation.

18. Two count jumping jacks, four count jumping jacks.

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