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WARM UP

The Warm Up is to stretch the muscles and moving the joins. It reduces the possibility of have injuries, it is divided in three parts: join mobility, activation and stretching.

Objectives:

            -To increase the breathing. We obtain more oxygen.        

            -To increase the heart rate, so we improve the performance of the activity.

            -We prepare the body to avoid injuries.

Join Mobility: extension and/or rotation of the joins. We start with the ankle and finish with the neck.

-Ankles:  we rotate the right ankle to the left and then to the right, when you have done it   you change the ankle and do the same.

-Knees:  we rotate the knees from outside to inside and the inverse.

-Hip: we rotate the hip to the left and then to the right.

-Shoulders: we stretch out the arms and then we rotate the arms from backward to forward and then from forward to backward.

-Elbows:  we put the arms over the head and then we move it from forward to backward.

-Hands: we put the hands together and we move it to all directions.

-Neck: we move the neck from right to left.

Activation: this part of the warm up consists in run of different forms. There are several types:

            

-Heidi: in this exercise you have to run and raise your knees, first the right and then the le

 -Rotate the shoulders running: you have to run while you are rotating your shoulders, first you do this exercise rotating the shoulders forward and then backward.

- Run with straight legs: in this exercise you have to run with straight legs.

-Run sideways: in this exercise you have to run sideways. First you look to the right and then to the left.

-Spring: you have to run as faster as you can.

-Progression: in this exercise you have to start slow and then you increase the velocity.

Stretching: in this part we stretch all the muscle of the body. There are stretching for each part of our body.