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You are here: Home » Warm Ups

Warm Ups

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  Warm ups:

 

The initial warm up should be a minimum of between 10-20 minutes

 

The object of the warm up is to get your body prepared for activity which requires coordination and quick reactions.

 

Additional Reasons for warming up are:

·        Flexibility and expanding range of motion

·        Increasing efficiency of muscle functioning

·        Minimizing chances of getting hurt

 

Warming up should include two types of exercises:

·        Static warm ups ( stretches )

·        And  dynamic warm ups

 

Static Warm ups- Stretches

Active stretches:  these are stretches that are done using your muscles only, without any external help.

These stretches should be done slow and cautiously. It is recommended to perform each stretch 8-10 times

Passive stretches: your body is relaxed and loose and the stretch is performed by something external.

Perform stretches for each one of the muscle groups. The stretches should be done in a slow and controlled manner. Hold your stretches from 10-30 seconds. It is recommended to repeat each stretch 2-3 times

General stretching guideline:

  • Perform the stretches slow and carefully
  • You should never feel pain during your stretch
  • Avoid sharp, strong movements during stretching
  • When you have reached the maximum stretching point do not rock back and forth, as this can cause injuries to your muscles, joints and tendons

Neck:

Active-

  • roll your neck from one direction to the other (both directions)
  • turn and look right and left, up and down
  • bring your ear to your shoulder ( both sides)

 Shoulders:

Active-

  • Arm circles- left, front and back, right, front and back. Both arms forward both arms backwards, both arms opposite directions

Chest:

Passive-

  • hands clasped behind your neck, open our chest
  • hands clasped behind your rear open your chest
  • Arm is parallel to the ground holding a wall, partner, etc...

Arms:

Active-

  • forearm turns, in and out
  • hands interlaced turn left and right
  • palms open turn in and out

 Back and Abdomen:

Active-

  • hip circles left and right

 Legs:

Active-

  • Put Both hands on your knees, rotate to both directions
  • ankle rotations

 Dynamic warm up:

The dynamic warm up raises and regulates your heart beat and gets you physically ready for training

*** These warm-ups are intended for healthy individuals that do not suffer for any medical condition

  • Jump in place while turning your arms to the side, jump in place while rotating your hips
  • Jump while bringing your knees to your chest, jump while bringing your heels to your rear
  • Jump rope, two legs, one leg after the other, double jumps, crosses
  • Frog leaps, jumping in place, jumping forward, backward and to the sides
  • One legged jumps, forwards, side to side, forwards and side to side
  • Quick climbs on a low step, leg switches on high step
  • Deer leaps, up, forward, side t side, forwards and side to side
  • Jump in place while jabbing, combine hooks and uppercuts
  • Combat walk- move forward, backwards, circular, combine all directions
  • Shadow Boxing- combine hand and leg combinations
  • Hip rotations followed by a straight kick, low kick, and middle kick
  • With a partner, strikes to the face plus defense
  • Mock fight



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