warm up

WARM UPBy: Marta Calero de Ory

What are the benefits of a warm up?

When you warm up you increase speed of contraction and relaction of warmed muscles. It facilitate oxygen utilization by warmed muscles. It increase blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures. It allows the heart rate get to a workable rate for beginning exercise. And it’s a mentally focused on the training or competition.

What’s a warm up?A warm up it’s a group of exercises

that you do before doing an activity. When you warm up you do a joint mobility exercise, you strech and then you are prepare to do you’re activity.

Parts of a warm up:

Join movility

Activation

Games

Join movilityRotate ankles

Join movilityRotate knees

Join movility

Move you’re legs to one side to the other

Join movilityRotate hips

Join movilityRotate shoulders

Join movilityMove you’re shoulders like if you

were swimming

Join movilityMove you’re elbows

Join movilityRotate wrist

Join movilityMove your neck slowly side to

side

ActivationWe do the activation to avoid

injures, and improve results.Doing the activation we can do

differents activities, but always running.

ActivationWe can run in different ways.

Running backwards, touching our bottom with the legs, jumping, looking side to side, very fast...

GamesTo finish the warm up we can do

some games.The games have to be running all

the time because our body temperature has to continuous been high.

GamesOne example of a game, is one

called “el gavilan” Everybody must be on one part of the court, except

one that is called “Gavilan” The Gavilan has to be on one line on the middle of the

court, and when he wants he says “Gavilan” and everyone has to go to the other part of the court. But the Gavilan has to catch the people when they pass through the line.

When the Gavilan catches someone, this person is going to be the Gavilan too. The game ends when everyone is the Gavilan.

The end