The exercises which we do to warm up our bodies are called warm-ups.
Before starting any exercise doing warm-up is very necessary, this gives
flexibility to our body and the exercises which we will do further will
performed more strongly and perfectly. To warm up our body it is not
necessary to use an equipment.
The different warm up exercises are:
First stand firmly on the ground with open legs. Now keep both of
your hands on your waist. Now twist your body 20 times left and 20 times
right. Depending on the strength of your body the number of reps and be
reduced or increased.
Stand firmly on the ground with open legs. Keep your right hand near
your chest. Now bending your left hand towards the left side, try to
touch the ground. Now do the same for the right. Do this exercise 12-15
Lie on the ground straight facing upwards. Now lift your legs one by
one and then move them like a bicycle. Do this exercise 15-20 times and
then do some rest and then do it again.
Sit-Ups have a great importance in warm-up. With it legs aswell as
the whole body gets effected. To do this stand straight. Now keep your
both hands on your waist. Now lift your toes and take your body down and
then come up. I the beginning do this exercise 15-20 times and then
increase the number according to your body strength.
Make your back strong
Lie down on the ground facing upwards. Now keep both of your hands on
your thighs. Now without removing your hands from your thighs, move
your legs ,head and chest upwards to the maximum. Do this exercise 8-10
times. You can increase or decrease the number of reps according to your
Exercise of Breath
Stand with your heals joint and toes spread. Now take a lot of air
inside and keep the air in your mouth for as much time as you can and
then release it slowly slowly. Now raise your hands high above a do the
same exercise. Now start running standing at one place. The pace of
running in the beginning should be slow and then increase the pace of
running. This whole exercise should be done atleast 15-20 minutes. This
exercise gives the best results in the morning in the fresh air.
Chinning the bar
Hang daily on a bar of atleast 2 feet height more than you. This will
increase your height also. In health clubs or gyms height of these bars
can be adjusted according to your height. Now while hanging, with your
hands strength lift your body upwards and then come down slowly slowly.
This exercise is also called pull-ups. Repeat this exercise 4-6 times and then gradually increase the number of reps.
Spread your hands equal to the width of your chest and then place
your palm on a wall or some other solid thing. Now move your chest
towards the wall and then stop there and stop your breath inside and
then release it slowly slowly and then come backwards. Do this exercise
15-20 times and then gradually increase the number of reps according to