WARM UPS AND STRETCHES
The most important part of any exercise routine is the warming up period. It is essential that you prepare your muscles and body for the workload to come. Even if you have been active all day and feel that you are sufficiently 'warmed up' , it is important that you take the time to stretch out all muscles and warm up properly. The reasons for this are simple. If we suddenly force a muscle to take on a prolonged weight or exercise it is not used to, then it will not respond how we would want it to. The muscle would almost definately cramp up, forcing you to stop the exercise and if over-worked could strain, pull or even tear. So no matter how eager you may be to start lifting weights etc, take the time to warm up. If you dont, any work you do, will be counter productive to your goal.
Full body stretch.
Stand with feet shoulder width apart and arms down beside body. Reach up as high as possible with each arm alternatively, making sure your lower body doesn't move. ( 12-16 reps )
Tricep stretch (Arms).
With your right hand, reach behind your head and touch your left shoulder. Leave your arm in this position and using your left hand, gently apply pressure to the right arm at the elbow, pushing it slowly backwards. You should feel the stretch in the tricep. Repeat for other arm. ( Hold stretch for 3-5 secs )
Hamstring stretch (Legs).
Stand with feet hips width apart and your right leg just infront of your left. Without bending the back (left) leg gently lean foward onto the right (front) leg, whilst allowing it to bend. When at full stretch you should feel it in the upper back part of the left leg. Hold this stretch for 3-5 secs, making sure not to bounce. Repeat for opposite leg.
