|
|
Trio Fitness would advise people that a warm up is important so that you are less likely to get injured during training, these warm ups are just a guide and you should access weather you feel that you are now ready to do the training after the warm up, if not then you should keep warming up untill you feel that you are ready or that you are not going to do the training. Warm up 1 Stand with you feet shoulder width apart and your arm hagging down the sides of your body, then rotate your arms forward in a circluar motion 30 times. Once you have completed this then do the same motion backwards 30 times. Warm up 2 Stand with your feet shoulder width apart and you arms beside your body, move your left arm up into a tea cup shape with your hand on your waist whilst putting you other hand over your head with the palm of your hand facing forward, then lean to your left for 30 seconds. Then repaet the same movement with the opposite hands in the other direction for the same period of time. Warm up 3 Stand with your feet double shoulder width apart and lean forward and strech your hands forward untill they touch the ground, take your right arm and put it in the opposite direct facing the ceiling, then swing your shoulders round and swap your arms at the same time keeping them straight in a circulaur motion, continue doing this untill you have finished 50 movements. Warm up 4 Stand with your feet shoulder width apart and your arms by your sides, swing both your arms up above your head and back down again, repeat this movement 30 times. Warm up 5 Stand in a normal position and move your left foot forward half a step and the other one back a half a step and then jump whilst in mid air swap your feet over so that your right foot is half a step forward and the left one is half a step back, repeat this movement again in the other direction bringing you back to your starting point. You should do 50 of these movements. Warm up 6 Sit on the floor with your legs together facing forward and stretch your legs apart as far as you are able too, keeping your arms and back straight, reach above your head and then from that position reach for your right foot, if you are able to reach it then try to get your head as near to your knee as you can, hold the stretch for 10 seconds and then come back up, repeat the process on the left leg. Do this twice on each leg. Warm up 7 Stay sitting on the floor as you where in Warm up 6 but this time reach for your right toes with your left hand and then swing your other hand around to your left foot, then again back with your left hand to your right foot, do this motion 30 times. Warm up 8 Start with your feet double shoulder width apart and slowly move your feet further apart into the side splits, go down as far as your able to without hurting yourself and stay in this position for 1 minuite. Warm up 9 Stand with your legs together, back straight and arms by your side, keep your legs and back straight try and touch your toes for 10 seconds then come back up, repeat this movment three times. Warm up10 Stand in a normal position then with your left leg take a large step forward about a metre or so, then raise your right foot so that only palm of your foot is on the floor and your heal is raised, allow your left leg to bend with will take you forward and down, stay in this postion for 30 seconds then repeat the move stepping forward with the right foot. |
|