Warming Up for the Exercise and Improving Fitness
December 4, 2008
Warming up is a must before beginning any weight training exercise program, or beginning competitive sport practice. In general, warm up may be divided into two important parts, the first one is the general stretching pattern, which has already been detailed in our other articles, the second functionality of warming up is a faster repetition of the stretching exercises, these include aerobics, bumping exercises etc.
Aerobics are highly beneficial to make the muscles flexible along with an improvement in lung capacity and heart rate improvement. Another important aspect of both the components of stretching is an improvement in circulatory functioning and blood flow which makes sure an increased blood flow to the muscles. In general a warming up should be focussed from the head to the toes or from toe to head depending on one’s choice of synchronization.
Neck roll exercise for neck and shoulder stretching
Neck roll is an excellent mode of relaxing and stretching the neck as well as shoulders. Neck rolls are especially important if you are going to practice any type of grappling discipline, where the neck takes a lot of the strain. To perform the neck rolls stand with your hands by your sides and breathe deeply, letting your shoulders, arms and whole body relax as much as possible.
As soon as you feel a little relaxed let your head fall forward slowly and in a synchronized manner till the chin touches the chest. A gentle stretch in the back of the neck would be experienced. Rotate the head to your right and all the way around as though trying to get your right ear to touch your right shoulder. A repetition three to four times is considered sufficient for a perfect stretch and relaxation.
Bending exercise for stretching the lateral portions of the body
This movement stretches the side of the body, especially the oblique muscles. To do so, place your left arm by your left side and your right arm above your head, your legs shoulder width apart and straight. Initially, bend to your left side and stretch gently, avoid bouncing, as far as you can comfortably go. At full stretch hold for the four to five seconds, returning slowly to the start position. Make three to four reps for completely relaxed experience.
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