The warm up I will be doing will consist of:
* Easy 5-minute jog to loosen my muscles.
* Muscle stretches hold each for 15 seconds and swap.
3-5 minutes of exercising gently gets the blood circulating.
* Calf stretchStep one foot a large step in front of the other
* Feet parallel, pointing forward
* Back heel flat on the ground
* Hands on the front bend knee
* Back straight and head slightly down
* FEEL the stretch in the calf of the back leg.
Hold this stretch for 8-20 seconds
* Hamstring stretchOne foot in front of the other, a small step
* Sit back on the back leg (weight on the back leg
* Stretch front leg (flex foot upwards for extra resistance)
* Lift your buttocks
* Hands on bend leg
* Stomach in, head lifted and back straight
* FEEL the stretch in the straight leg – just below your buttocks.
Hold this stretch for 15-30 seconds
3. Quadriceps and Hip-flexors
* Quads stretchBack straight
* Stomach in
* Supporting leg soft (slightly bend)
* Push bend foot into your hand at the ankle – Not your toe
* Use a wall or partner for balance
* FEEL the stretch in the quad (hip) of your bend leg and try to
move the muscle out for extra flexibility.
Hold this stretch for 8-10 seconds
4. A Tricep StretchPictures of a tricep stretch
· Take the arm over your head keeping your elbow as close to your ears
· Reach towards the mid sec...
... middle of paper ...
Occasional knee sprain
Thursdays, Fridays, Sundays
Game Sports, (more so) Individual
At least 4 hours of dancing every night, 5 nights a week.
I have chosen to study GCSE P.E in order to understand training
methods to help me develop my study of sport. I will be creating my
own P.E.P (Personal Exercise Programme). This programme will help me
to improve my specific levels of fitness. From my individual needs I
have discovered that I need to concentrate on the principle of
specificity and overload.
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