Warm up

Fat generally accumulates on the certain parts of the body. Due to the accumulation of fat body looks uglyand deshaped. But it is possible to discard the excess fat ahd bring your body in shape once again with the help of exercises. Some preparatory actions which necessarily preceed the dialy exercises are called as warm-up.

Reasons for warm up

  • Loosening the muscles and removing their stiffness is necessary before actual exercise starts. This can be achieved by warm up.
  • Warm up prepare the muscles for the exercise
  • They prepare lungs and heart for the exercise
  • They warm up muscles. This is necessary because cold muscles are prone to injuries.
  • Reduce possibility of post-exercise pain in muscles and joints
  • They reduce the general stiffness of the body

Here some warm up actions are described shortly

  • Spot running : Stand in one place and run for two to three minutes.Pace must be slow in the beginning and increase it gradually. Every time lift the knee as high as you can.
  • Shoulder movements : In this type move your shoulders up and down. Keep your fists tight-closed. Inhale while lifting up the shoulders and exhale as you lower your shoulders. Repeat this action for two minutes.
  • Expansion of chest : Stand erect with distance of about 2' between your two feet. Extend both hands straight in line with the shoulders. After that move them on both the sides. In all this action inhale deeply. Bring both hands in the original positiononce again. In this action you must exhale. Repeatthis action for two minutes.
  • Parvatasana-Hastpadasana : These two must be done alternately. First do Parvatasana. Inhale deeply while bending the body backwards. and exhaling bend your body forwards. Repeat this for two minutes.

Some tips :

  • Do exercises on an empty stomach early in the morning.
  • Empty your urinary bladder before starting the exercises.
  • At the end of exercises you should not feel too tired.
  • At the end of exercises if you are breathless then reduce the pace.
  • After completing the exercises perform Shavasana for five minutes.

Technique for Shavasana : Lie flat. Keep your eyes closed. Relax all the muscles of your body. In this condition, the body should look like a corpse. Slow down your breathing to such an extent that a spectator should feel as if you are not breathing at all. Calm down your mind. There is no better remedy than Shavasana which relaxes the mind and affords the maximum rest in the minimum time.

chest exercises | strength training