Warm*up and cooling down

Warming up and cooling down is vital for avoiding injuries when exercising.

Now, we will present some exercises that must be performed before and after training or competing:

1) SHOULDERS

Move your shoulders up and down. Repeat this movement for 30 seconds. Repeat two sets.

 

2) SIDES

Bend your torso sideways by grabbing the opposite elbow and pulling it towards the side that you are bending, keeping your feet on the ground. Reach maximum spread. Stay in that position for about 8 to 10 seconds for each side.

3) ARMS AND CHEST

Grab your hands behind your back and pull them by taking them away from the body. Stay in that position for about 15 seconds.

4) CALFS

Stand in front of a wall, spread your legs and lean your torso towards the wall. The posterior leg must be stretched and the front leg must be flexing. Push your torso towards the wall, and lean your arms while applying pressure with your hips towards the wall. Stay in this position for 30 seconds. Repeat this exercise with the other leg.

5) LOWER LIMB

Lean against a wall to maintain balance. Pull your leg towards your gluteus with the opposite arm. Stay in this position for 15 seconds. Repeat the exercise with the other leg.

6) ANKLES

Put your hands on your waist and spread your legs a little (at the same height of your shoulders). Flex your legs maintaining your body in an upright position. Stay in this position for 30 seconds.

7) GLUTEUS

Keeping your legs straight, bend your body forwards and try to reach your toes. Stay in this position for 30 seconds.

8) QUADRICEPS

Keep the tip of one foot on the ground, lean your body forward letting your front leg drop in front of you (taking a long step). Place your hands on the ground on both sides of your body to maintain balance and lean your torso forward. Stay in this position for 15 seconds on each leg.