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.
