WARM-UP
The
WARM-UP
is an important part of any workout. It should begin every session to prepare your body
for more strenuous exercise by heating up and stretching your muscles, increasing your circulation and
pulse rate, and delivering more oxygen to your muscles.
HEAD ROLLS
Rotate your head to the right for
one count, feeling the stretch up
the left side of your neck, then
rotate your head back for one
count, stretching your chin to the
ceiling and letting your mouth
open. Rotate your head to the
left for one count, then drop your
head to your chest for one count.
SHOULDER LIFTS
Lift your right shoulder to ward
your ear for one count. Then lift
your left shoulder up for one
count as you lower your right
shoulder.
SIDE STRETCHES
Open your arms to the side and
lift them until they are over your
head. Reach your right arm as
far toward the ceiling as you can
for one count. Repeat this action
with your left arm.
QUADRICEPS STRETCH
With one hand against a wall for
balance, reach behind you and
pull your right foot up. Bring your
heel as close to your buttocks as
possible. Hold for 15 counts and
repeat with left foot.
INNER THIGH STRETCH
Sit with the soles of your feet
together and your knees point-
ing outward. Pull your feet as
close to your groin as possible.
Gently push your knees toward
the floor. Hold for 15 counts.
TOE TOUCHES
Slowly bend forward from your
waist, letting your back and
shoulders relax as you stretch
toward your toes. Reach as
far as you can and hold for 15
counts.
HAMSTRING STRETCHES
Extend your right leg. Rest the
sole of your left foot against
your right inner thigh. Stretch
toward your toe as far as
possible. Hold for 15 counts.
Relax and then repeat with left
leg.
CALF/ACHILLES STRETCH
Lean against a wall with your
left leg in front of the right and
your arms forward. Keep your
right leg straight and the left
foot on the floor; then bend the
left leg and lean forward by
moving your hips toward the
wall. Hold, then repeat on the
other side for 15 counts.
15
Summary of Contents for ATIS 1000
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