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Warm up properly before exercising to prevent injury and make your workouts more effective. Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft. For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig.
Keep a slight bend in the supporting leg.
To do knee lifts, stand tall and bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. For shoulder rolls, keep marching on the spot.
Roll your shoulders forwards 5 times and backwards 5 times. Let your arms hang loose by your sides. To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat. This aerobic warm-up video is suitable for all levels. Do this before starting on more rigorous exercise. This exercise video is suitable for most people, but is not tailored to any specific condition, characteristic or person.
last reviewed: 17 September Next review due: 17 September How to warm up before exercising - Exercise Secondary How much exercise? Benefits of exercise Why we should sit less Physical activity guidelines: children under 5s Physical activity guidelines: children and young people Physical activity guidelines: adults Physical activity guidelines: older adults Exercise as you get older.
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Exercises for strong bones week fitness plan Balance exercises Flexibility exercises Gym-free exercises Gym-free workouts Easy exercises Sitting exercises Strength exercises. Get fit with Strength and Flex Strength and Flex exercise plan Strength and Flex exercise plan: week by week Strength and Flex exercise plan: how-to videos How to improve your strength and flexibility. NHS Fitness Studio. This warm-up routine should take at least 6 minutes. Warm up for longer if you feel the need. March on the spot: keep going for 3 minutes Start off marching on the spot and then march forwards and backwards.
Heel digs: aim for 60 heel digs in 60 seconds For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Knee lifts: aim for 30 knee lifts in 30 seconds To do knee lifts, stand tall and bring up alternate knees to touch the opposite hand. Shoulder rolls: 2 sets of 10 repetitions For shoulder rolls, keep marching on the spot.
Knee bends: 10 repetitions To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Information: Try these other routines: Cardio Legs, bums and tums Full body toning Great abs Firm butt workout How to stretch after exercising. Video: basic warm-up 5 minutes This aerobic warm-up video is suitable for all levels.
Media last reviewed: 8 December Media review due: 8 December Get advice from a GP or health professional before trying it, especially if: you have any concerns about your health you are not sure if the exercises are suitable you have any pre-existing health problems or injuries, or any current symptoms Stop the exercise immediately and get medical help if you feel any pain or feel unwell.Need help warming up
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Importance of Warming Up