Training

Warm Up and Cool Down Exercises

WARM-UP EXERCISES

Before exercise it's best not to do prolonged static stretching; this separates the muscles fibres and you will loosen the muscles, destabilising the joints and generally making yourself weaker, slower and more prone to injury. Avoid stretching down to the floor from the waist and lengthening your calves muscles and hamstrings.   Stretching is important but before activity you want to be agile, your muscles should be springy yet stable. The training you should do for warm up is dynamic. Do the following exercises before working out:

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KNEE SWINGS

Bring one knee up to waist-height in front of you then swing it back and land on the ball of your foot, push your hips forward. Do 10 times on each leg.

This move gives a good stretch to your hip flexors as they can get tight when you're sitting at a desk. It also works your balance, engages your core and connect s your upper and lower body.

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STRAIGHT LEG KICKS

Kick a straight leg up in front of you and swing it back, start slow then raise it higher swing. Do 10 times on each leg.

This move warms up the hamstring getting quads engaged. It involves big movements which warm up your cardiovascular system.

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SIDEWAYS LEG SWINGS

Swing one leg laterally sideways in front of you, find a spot in the distance and fix your eyes on it, try not to use a mirror as it'll throw you off balance. Do 10 times on each leg.

This move warms up your abductors and adductors and is good for balance.

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ELEPHANT

Stand with your feet hip-width apart and hips thrust forward, interlock your fingers and raise your arms above your head, opening up your armpits and stretching up from the waist. Then bend over and swing your clenched hands through your legs and back up. Repeat 15-20 times.

This move stretches out and loosens up the lower back and front and upper part of the body.

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ARM & PECS STRETCH

Hold your arms up at shoulder height, palms facing upwards, rock back and forth in small motions. Try doing your arms at different angle (45 degrees and straight upwards) at 10 reps each.

This move opens up the chest and engages your rear muscles; it is great for posture and makes you feel more upright and open.

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COOL-DOWN EXERCISES

You've been working hard your heart is pumping; you don't want to get on the ground straight away because it'll give you a headache.

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FORWARD FOLDS

Cross one leg in front of the other and, breathing slowly, bend over, resting hands lightly on the knee, release the head. Come up gently, softly unravelling the spine. Each stretch should last about 20-30 seconds, do about 5.

This move starts to open up the lower back, glutes and hamstrings.

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QUAD STRETCH

Lift one foot up behind you and press your heel to your buttock. Stand with your knees aligned and your hips forward. 20 seconds for each stretch, a few times on each side.

This move stretches out the quads and hip flexors.

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SQUAT SIDEWAYS LEG STRETCHES

Squat on the floor on your toes with your knees pointing outwards, stretch one leg out straight to the side, with a flexed foot, and lean into it. Experiment with the angle. Hold for 20-30 seconds on each side.

This move opens up the hip abductors and eases tightness.

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LUNGE

Lunge forward on one leg, with the knee staying at right angles to the ankle. Raise your opposite arm above your head and lean back a little. Do a few times on each side

This move allows deep stretching into the hip flexors.

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GLUTES STRETCH

Lie on your back and bend your knees, cross one leg in front of the other, with your ankle resting on your knee, which you then bring towards you slowly, breathe into it.

This move stretches out the glutes and bum.

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