![]() ![]() WARM UP, CARDIO & GAMES[tabs tab. Warm Ups" tab. 2="Stretches" tab. Cardio" tab. 4="Games"][tab]Warming Up. Since you’ll be pushing, pressing and twisting your body during the workouts, it’s very important to warm up before you stretch. Stretching prior to warming up can cause more damage than good to muscles, ligaments and joints. When your muscles are cold, they’re far less pliable and you don’t receive any benefit from stretching prior to warming up. Below are some dynamic warm- ups that will get your heart rate up, loosen tight muscles and prepare you for your workout. Arm Circle. Stand with your feet shoulder- width apart. Move both arms in a complete circle forward 5 times and then backward 5 times. Lumber Jack. Stand with your feet shoulder- width apart and extend your hands overhead with elbows locked, fingers interlocked, and palms up. Bend forward at the waist and try to put your hands on the ground (like you’re chopping wood). Raise up and repeat. Side Bend. Stand with your feet shoulder- width apart and extend your hands overhead with elbows locked, fingers interlocked and palms up. Bend side to side. Around the World. Stand with your feet shoulder- width apart and extend your hands overhead with elbows locked, fingers interlocked, and palms up. Keep your arms straight the entire time. Bending at the hips, bring yourhands down toward your right leg and in a continuous circular motion bring your hands toward your toes, then toward your left leg and then return your hands overhead and bend backward. Repeat three times, then change directions. Jumping Jacks. Stand tall with your feet together and arms extended along your sides, palms facing forward. Jump 6–1. 2 inches off the ground and simultaneously spread your feet apart an additional 2. Injury Prevention Warm up properly, and reduce the risk of sports injury. Brad Walker explains the four key stages of an effective and complete warm up.![]() Get the latest news, special offers, and updates on authors and products. SIGN UP NOW! It's really cold outside today, so she will need warm winter coats to keep her warm! Try on different styles and colors of coats and jackets over various dresses and. WARM UP, CARDIO & GAMES [tabs tab1='Warm Ups' tab2='Stretches' tab3='Cardio' tab4='Games'] [tab] Warming Up Since you’ll be pushing, pressing and twisting your body. Buy Under Armour Men's Vital Warm-Up Pants - The UNDER ARMOUR® men's Vital warm-up pants feature a full, loose fit for an enhanced range of motion and breathable. Lots of lovely warm up ideas to get your class moving at the start of the PE lesson. Warm Up Dutchlowy.com. This feature is not available right now. Please try again later. Play Dress up Games on Y8.com. Choose a person or an animal and let your wildest of imaginations come up with dressing combinations until you make the perfect match. There is no need to be cold during the cool days of winter when you have all these cute knitted sweaters and warn coats! Dress her up and give her that warm, but. Warm Up and Cool Down. There is no doubt that time spent on warming up and cooling down will improve an athlete's level of performance and accelerate the recovery. Jump 6–1. 2 inches off the ground and return your hands and feet to starting position. Do 1. 0 reps. Marching Twists. Stand tall with your feet shoulder- width apart. Bring your arms in front of you and bend your elbows 9. Twist your torso to the right and raise your left knee to your right elbow. Repeat with your right knee and left elbow. A little hop with the bottom foot helps you keep your momentum going from leg to leg. Do 1. 0 reps on each leg.[/tab][tab]Stretching. After your workout, stretching will help you reduce soreness from the workout, increase range of motion and flexibility within a joint or muscle, and prepare your body for any future workouts. Stretching immediately post- exercise while your muscles are still warm allows your muscles to return to their full range of motion (which gives you more flexibility gains) and reduces the chance of injury or fatigue in the hours or days after an intense workout. It’s important to remember that even when you’re warm and loose, you should never “bounce” during stretching. Keep your movements slow and controlled. The stretches in this section should be performed in order to optimize your recovery. Remember to exhale as you perform every deep stretch and rest 3. Forearm & Wrist. Begin the stretch gently and allow your forearms to relax before stretching them to their full range of motion. Stand with your feet shoulder- width apart and extend both arms straight out in front of you. Keep your back straight. Turn your right wrist to the sky and grasp your right fingers from below with your left hand. Slowly pull your fingers back toward your torso with your left hand; hold for 1. Swap arms and repeat. Shoulders. Stand with your feet shoulder- width apart and bring your left arm across your chest. Support your left elbow with the crook of your right arm by raising your right arm to 9. Gently pull your left arm to your chest while maintaining proper posture (straight back, wide shoulders). Don’t round or hunch your shoulders. Hold your arm to your chest for 1. Release and switch arms. After you’ve done both sides, shake your hands out for 5–1. Shoulders & Upper Back. Stand with your feet shoulder- width apart and extend both arms straight out in front of you. Interlace your fingers and turn your palms to face away from your body. Keep your back straight. Reach your palms away from your body. Exhale as you push your palms straight out from your body by pushing through your shoulders and upper back. Allow your neck to bend naturally as you round your upper back. Continue to reach your hands and stretch for 1. Rest for 3. 0 seconds then repeat. After you’ve done the second set, shake your arms out for 1. Chest & Arms. Stand with your feet shoulder- width apart. Maintaining a straight back, grab your elbows with the opposite hand. Slowly raise your arms until they’re slightly behind your head. Keeping your right hand on your left elbow, drop your left hand to the top of your right shoulder blade. Gently push your left elbow down with your right hand, and hold for 1. Rest for 1. 0 seconds and then repeat with opposite arms. Clasp your hands together behind your lower back with palms facing each other. Keeping an erect posture and your arms as straight as possible, gently pull your arms away from your back, straight out behind you. Keep your shoulders down. Hold for 1. 0 seconds. Rest for 3. 0 seconds and repeat. Lower Back. Lying face- down on your stomach, extend your arms along the floor above your head, palms on the ground. Keeping your knees straight, extend your legs behind you, keeping your feet close together and your toes on the ground. In a slow, controlled motion, contract your lower back (erector spinae) and raise your arms and legs 6–8 inches off the floor. Hold for 5 seconds. Lower slowly back to starting position. Repeat slowly 1. 0 times. Neck. Standing like a soldier (with your back straight, shoulders square and chest raised), slowly lower your left ear to your left shoulder. To increase the stretch, you may use your left hand to gently pull your head toward your shoulder. Hold for 5–1. 0 seconds. Slowly roll your chin to your chest and then lower your right ear to right shoulder. Again, you may use your hand to enhance the stretch. Hold for 5–1. 0 seconds. Return your head to normal position and then tilt back slightly and look straight up. Hold for 5–1. 0 seconds. Cobra. Starting Position: Lying on your stomach, place your hands directly under your shoulders with your fingers facing forward and straighten your legs and point your toes. Exhale and engage your core while lifting your chest off the floor and pushing your hips gently into the floor. Your arms help guide you through the movement, and your elbows should remain slightly bent at the top of the extension and your hips should remain in contact with the mat. Hold the up position for 1. Hold for 3. 0 seconds. Child's Pose. From a kneeling position, sit your buttocks back on your calves then lean forward and place your lower torso on your thighs. Extend your arms directly out in front of you, parallel to each other and lower your chest towards the floor. Reach your arms as far forward as you can and rest your forearms and hands flat on the floor. Hold for 3. 0 seconds[/tab][tab]Cardio doesn't have to be boring; there are infinite ways to spice it up and make it more challenging or fun. The more effort you put into your cardio, the more quickly you’ll be done. Mix and match a few different moves, like jumping rope and shadow boxing, to work your whole body and you’ll be sufficiently smoked and ready for the shower before you know it. Team or individual sports also count as excellent cardio. Sometimes the best way to get a great workout, as well as renew the spirit, is to grab a partner and engage in some friendly competition. Play some one- on- one basketball or shoot around yourself to get a good burn. Jumping Jacks. You gym teacher was right—you’ll use this exercise for the rest of your life. Don’t settle for just a boring old set of jumping jacks—add a twist, lunge or side- step and make it a full- body move. Check out “Marching Twists” below for another way to mix it up. Shadow Boxingyou out! Try timing yourself for a minute at normal intensity and then punch like crazy for the next 3. It’s amazing how exhausting yet cathartic it can be to get your aggressions out. The good news about shadow boxing is that your shadow won’t be punching you back, although after about three minutes of vigorous punches and footwork you might be wishing for someone to knock you out! Jumping Rope. We all know that boxers jump rope as a way to improve their agility, timing and cardiovascular system as well as keep them lean, so why don’t you try it, too? There are many different variations like speed- step, crisscross, side swing, double under.. Stairs. Most building have these contraptions and most folks walk right past to grab the elevator. Since no one else seems to use them, make these your playground. Sprint up, walk down; take two steps at a time; bunny hop up with both feet together.. Marching Twists. Can you do the can- can? With your arms at 9. Repeat with your right knee and left elbow.. A little hop with the bottom foot helps you keep your momentum going from leg to leg. Start slow and work up the intensity, even throw in some intervals (See “Music Intervals” below) to really raise your heart rate. Feel free to get creative, work in some lunges, jumping jacks and other moves and create your own aerobics routine! Medicine Ball Tosses. The medicine ball, long a tool for doing core exercises, is fabulous as a game prop whether you do tosses by yourself by throwing the ball against the ground/ wall or toss back and forth with a partner. I recommend starting with a lighter weight and progressing to a heavier one as you’re able. See 7 Weeks to Getting Ripped for examples.)Air Squats. These are exactly as the name implies— squats where you catch some air. Check out the description in Exercises)Burpees. This great, full- body workout can be done anywhere to work up a sweat and target your arms, chest, glutes, quads, hamstrings, calves and core. To spice it up, add a push- up, plank or mountain climbers when you’re in push- up position. Winter Warm Dress Up Game. Winter Warm Dress Up Game. There is no need to be cold during the cool days of winter when you have all these cute knitted sweaters and warn coats! Dress her up and give her that warm, but still stylish, look that fashionistas try to create at winter!
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