1. Warm up (5 minutes)
2. Strengthen the muscles (5 minutes)
3. Cardio vascular fitness (25-30 minutes)
4. Stretch for flexibility (10 minutes)
5. Cool down and relax (5-10 minutes)
Warm up is essential for loosening and increasing the blood circulation in the muscles and joints. Good exercises are skipping and jumping jacks and rotatory exercises for the torso like the yogic asana surya namaskar. Strengthening exercises are particularly valuable for the stomach and upper and lower extremities. Yogic asana are particularly valuable for improving flexibility cooling down help to remove lactic acid accumulated in the muscles.
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