DYNAMIC WARM UP
Dynamic Exercises are movements performed to increase blood flow to the muscles. They are often used at the start of a warm up routine because they help in preparing your body for activity and also increase functional mobility and decrease the risks of injury.
EXERCISES TO TRY
LUNGES: stand up with your feet shoulders width apart, step forward with one making sure your knee doesn’t extend beyond your toes. Keep your back straight and ensure your knees are bent almost touching the ground. Then repeat on the other side
.
SQUATS: Start with your feet shoulders width apart and your hands besides, lower your body going until your thighs are parallel almost touching the ground. Return to the starting position.
ARM CIRCLES: Stand with your shoulder’s width apart, extend your arms out to the sides, slowly make small circle with your arms and then gradually increase the size of the circle.
STATIC STRETCHING
When performing Static stretching you have to be in a comfortable position. These stretches are mostly used at the end of the workout because it stretches the muscle into a point of tension.
You have to hold the stretch for a few seconds.
EXERCISES TO TRY
HAMSTRING STRETCHES: when performing these stretches you have to sit on the ground, then stretch your legs in front of try to reach for your toes and hold the stretch.
CALF STRETCH: place your hands on the wall and stretch one leg behind you and keep it straight then lean yourself into the wall until you feel the stretch in your calf muscle.
SHOULDER STRETCH: Cross one arm in front of your body and grab your shoulder with the opposite hand, then gently pull your shoulder across your chest until you feel a stretch.
These are warm ups that most cheerleading uses to stretch before or after workout.
DYNAMIC WARM UP
Dynamic Exercises are movements performed to increase blood flow to the muscles. They are often used at the start of a warm up routine because they help in preparing your body for activity and also increase functional mobility and decrease the risks of injury.
EXERCISES TO TRY
LUNGES: stand up with your feet shoulders width apart, step forward with one making sure your knee doesn’t extend beyond your toes. Keep your back straight and ensure your knees are bent almost touching the ground. Then repeat on the other side
.
SQUATS: Start with your feet shoulders width apart and your hands besides, lower your body going until your thighs are parallel almost touching the ground. Return to the starting position.
ARM CIRCLES: Stand with your shoulder’s width apart, extend your arms out to the sides, slowly make small circle with your arms and then gradually increase the size of the circle.
STATIC STRETCHING
When performing Static stretching you have to be in a comfortable position. These stretches are mostly used at the end of the workout because it stretches the muscle into a point of tension.
You have to hold the stretch for a few seconds.
EXERCISES TO TRY
HAMSTRING STRETCHES: when performing these stretches you have to sit on the ground, then stretch your legs in front of try to reach for your toes and hold the stretch.
CALF STRETCH: place your hands on the wall and stretch one leg behind you and keep it straight then lean yourself into the wall until you feel the stretch in your calf muscle.
SHOULDER STRETCH: Cross one arm in front of your body and grab your shoulder with the opposite hand, then gently pull your shoulder across your chest until you feel a stretch.
