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Sports warm-ups
Although gentle
stretching will undoubtedly make you feel and look better, aerobic exercises
is also an important part of any fitness plan. Some people choose individual
exercises like swimming, or running while others prefer games, either
team sports like basket ball ,or soccer or racket sports like tennis or
squash. Begin the sports warm up by literally warming the body up- gently
jog, walk or skip for 5 minutes.
Running
In running, your
legs do most of the exercise and many of the warm up exercises focus on
them. It is also important to include your ankles and feet. Keep in mind
that your whole body participates when you are running. It is easy to
tense your muscles and shoulders, so you must work them gently and keep
them consciously relaxed, throughout the following exercises. To finish
up your warm up. remember to jog up and down in place for a while.
 Triangle
Bend Forward
Standing with your
feet wide apart, bend forward at the waist and let your arms dangle, towards
the floor. Then bring your hands through your legs and hold behind your
ankles or your calves, depending on how you can reach. Gently try to
pull your head through your legs. Breathe deeply and relax.
On your mark
Bend over
from the waist and, keeping your knees loose, place your  hands
on the floor about three feet in front of you. Bend your left knee, raising
yourself onto your left toes, and shifting your weight at your pelvis,
then repeat on the other side. You should feel a stretch in your lower
back as well as in your legs to make the stretch more dynamic. You can
vary this by moving your legs and alternatively lifting your feet slightly
from the floor, as if you were running in place.
Crouching thigh stretch
 Crouching
on your toes, place your hands on the floor slightly in front of your
knees. Stretch your right leg straight out behind you, resting on the
toes of your right foot. keeping your arms and and your right leg straight,
think of allowing your hips to sink down towards the floor. This should
cause you to feel stretch running all along the front of your right thigh.
as you breathe out, you can feel your hips sinking lower. If you can hold
on to this position for 20 seconds before repeating the exercise with
your other leg. Try to work up to holding the stretch for 30 seconds.
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