Question.3409 - Provide a written list of the Warm-Up and flexibility we do in class.
Answer Below:
Warm- Up Exercises Exercise Description Purpose Jumping Jacks First begin by putting your feet together and your hands at both your sides. While jumping make sure to spread your legs and brings your arms over your head and jump again to return to the starting position. Increase heart rate, warm the whole body and ensure cardiovascular endurance. Arm Circles Extend your arms out to the sides and make small circles. Gradually increase the size of the circles and then reverse the direction. Warms the shoulder joints and increase mobility of upper body. High Knees Run in place while lifting your knees as high as possible, aiming to touch your chest with your knees. Activates the hip flexors, quadriceps and improves coordination and cardiovascular endurance. Leg Swings Stand on one leg and swing the opposite leg forward and backward, gradually increasing the range of motion. Warms up the hip joints, hamstrings and quads, improving flexibility and range of motion. Butt Kicks Jog in place while bringing your heels up to touch your glutes. Engages the hamstrings and glutes and helps in loosening the lower body. Flexibility Exercises Exercise Description Purpose Hamstring stretch Sit on the floor with one leg extended straight out and the other leg bent with the foot near your inner thigh. Reach forward toward the extended foot. Stretches the hamstrings, lower back, and improves flexibility in the posterior chain. Quadriceps Stretch Stand on one leg, pull the opposite foot towards your glutes, and hold it with your hand. Stretches the quadriceps and improves flexibility in the front thigh muscles. Shoulder Stretch Have one arm across the body and hold it with the opposite arm and keep them straight. Stretches the shoulder muscles and improves flexibility in the upper body. Hip Flexor Stretch Bow on one knee with the other foot in the front and then push with your hips forward. Extends the hip flexors and open the hips. Calf Stretch Be upright while facing the wall when putting your hands on the wall and extend one leg back with heel on the floor. Tip forward to extend the calf muscles. Extends the calf muscles and improves flexibility in the lower legs. 5 Warm Up Exercises 1) Jumping Jacks 2) Arm Circles 3) High Knees 4) Leg Swings 5) Butt Kicks 5 Flexibility Exercises 1) Hamstring stretch 2) Quadriceps Stretch 3) Shoulder Stretch 4) Hip Flexor Stretch 5) Calf StretchMore Articles From Others
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