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Warm-Up Exercises
The goal is to prepare your body for hard work, and also to prevent muscle damage.
■ Stretching-out should start out easily and then increase gradually.
■ All muscles which will be used during exercises must be warmed up.
■ Warm up for 5 to 10 minutes.
Stretch-Out Exercises
■ These exercised are an important part of any training program. The exercises prevent muscle damage and improve you training ability.
■ They prevent over –exertion of stiff joints.
■ Therefore such exercises are recommended as part of your training program.
Some Tips for Stretch
■ Make sure all muscles are warmed up properly before exercises begin.
■ Move your body slowly into and out of each exercise.
■ Hold the exercise at it’s maximum level for 15-45 seconds. Repeat the exercise.
■ Should you feel uncomfortable and in pain, stop at once. If pain persists, contact your doctor.
■ Stretch-out after training helps prevent sore and stiff muscles and improves mobility.
Warm Exercises
This exercise helps get the blood flowing around the body and the muscles working properly. It will also reduce the risk of cramp and
muscle injury. It is advisable to do a few stretching exercises as shown below. Each stretch should be help for approximately 30 se-
conds, do not force or jerk your muscles into a stretch - if it hurts, STOP.
