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Warm Up

The exercises which we do to warm up our bodies are called warm-ups. Before starting any exercise doing warm-up is very necessary, this gives flexibility to our body and the exercises which we will do further will performed more strongly and perfectly. To warm up our body it is not necessary to use an equipment.

The different warm up exercises are:

Body Twisting

First stand firmly on the ground with open legs. Now keep both of your hands on your waist. Now twist your body 20 times left and 20 times right. Depending on the strength of your body the number of reps and be reduced or increased.

Body Up-Down

Stand firmly on the ground with open legs. Keep your right hand near your chest. Now bending your left hand towards the left side, try to touch the ground. Now do the same for the right. Do this exercise 12-15 times.

Cycling

Lie on the ground straight facing upwards. Now lift your legs one by one and then move them like a bicycle. Do this exercise 15-20 times and then do some rest and then do it again.

Sit-Ups

Sit-Ups have a great importance in warm-up. With it legs aswell as the whole body gets effected. To do this stand straight. Now keep your both hands on your waist. Now lift your toes and take your body down and then come up. I the beginning do this exercise 15-20 times and then increase the number according to your body strength.

Make your back strong

Lie down on the ground facing upwards. Now keep both of your hands on your thighs. Now without removing your hands from your thighs, move your legs ,head and chest upwards to the maximum. Do this exercise 8-10 times. You can increase or decrease the number of reps according to your body strength.

Exercise of Breath

Stand with your heals joint and toes spread. Now take a lot of air inside and keep the air in your mouth for as much time as you can and then release it slowly slowly. Now raise your hands high above a do the same exercise. Now start running standing at one place. The pace of running in the beginning should be slow and then increase the pace of running. This whole exercise should be done atleast 15-20 minutes. This exercise gives the best results in the morning in the fresh air.

Chinning the bar

Hang daily on a bar of atleast 2 feet height more than you. This will increase your height also. In health clubs or gyms height of these bars can be adjusted according to your height. Now while hanging, with your hands strength lift your body upwards and then come down slowly slowly. This exercise is also called pull-ups. Repeat this exercise 4-6 times and then gradually increase the number of reps.

Chest Development

Spread your hands equal to the width of your chest and then place your palm on a wall or some other solid thing. Now move your chest towards the wall and then stop there and stop your breath inside and then release it slowly slowly and then come backwards. Do this exercise 15-20 times and then gradually increase the number of reps according to your strength.