KENDRIYA VIDYALAYA

GOPALPUR MILITARY STATION

Warming up
activities in
Rhythmic
Movement
Made By,
Ankit Kumar Padhy
XII Science
Roll No. 14
 Contents
1. Introduction
2. Definition or concepts
3. Different physical activities
4. Conclusion
 Introduction

Warming-up is typically defined as a mild, preparatory activity

performed before participating in a sport or exercise.
It is characterized by a gradual increase in intensity of the physical
activity, leading up to the final regime.
“There may be people that
have more talent than
you,
But there is no excuse for
anyone to work harder
than you do.”

- Derek Jeter
 Definition of Warm up activities

Warming up activities are those activities which are done to

prepare the body for any physical exertion or a
performance by exercising or practicing gently beforehand,
usually undertaken before a performance or practice.
Athletes usually warm themselves up before stressing their
muscles.
 What Is This Topic About?

A warm up generally consists of a gradual

increase in intensity in physical activity (a "pulse
raiser"), joint mobility exercise, and stretching,
followed by the activity. For example, before
running or playing an intensive sport, athletes
might slowly jog to warm their muscles and
increase their heart rate.
 DIFFERENT
WARM UP
ACTIVITIES FROM
HEAD TO TOE
 Head turns

Look right, Look left.

Look up, Look down.
Rotate your head
clockwise and counter
clockwise.
Repeat at least 5 times.
 Chin Ups

Chin Ups are excellent training for upper body

strength building. To get started, locate a "chin
up bar". For upper body, shoulder, forearms.
Grasp the bar palms and fingers forward, away
from the body. This is called the "pronated" grip.
Keep arms straight and hang straight down
without swinging. Relax your shoulders and
body. Pull up in a smooth motion, do not jerk. The
chin should go over the bar. Lower smoothly back
to the starting position. Repeat 5 times.
 Shoulder Rolls

Shoulder rolls are an easy way to stretch the

shoulders. To do shoulder rolls, Stand with the feet
hip-width apart. Let the arms hang down at the
sides of the body. Breathe in and lift the shoulders
up toward the ears. Move the shoulders back,
squeezing the shoulder blades together. Exhale and
drop the shoulders back. Move the elbows forward,
feeling the stretch at the back of the shoulders.
Repeat this 10 times.
 Arm Circles

This unintimidating warm up gets your blood

moving and can help to build muscle tone in your
shoulders, triceps, and biceps. It can be done
pretty much anywhere, even in your living room.
To do this, Stand with your feet shoulder-width
apart and extend your arms parallel to the floor.
Circle your arms forward using small controlled
motions, gradually making the circles bigger until
you feel a stretch in your triceps. Reverse the
direction of the circles after about 10 seconds.
 Elbows In and Out

This exercise is done to free up the

arm joints and make their movement
more swift. To do this exercise, Put
your hands on your shoulders, relax
your neck, push your elbows out to
stretch the chest. Bring elbows in to
stretch the back. Repeat this for about
10 times daily for best results.
 Side Bends
Standing with your feet hip-distance apart,
clasp your hands up over head and then
reach over to the right side. Feel a stretch in
the left side of your waist, and hold for 15
seconds. Relax the shoulders and breathe.
Come up through center and reach over to the
left for 15 seconds. Repeat this for at least 5
times to get most of it.
 High Knees
High Knees is a great move to use as a warm
up to a run or as part of a high intensity
interval training routine. It just depends on
how high you lift your knees and how fast you
go! To do this, Start standing with feet hip-
distance apart. Lift up right knee as high as it
will go and raise the opposite arm, then
switch quickly so left knee is up before right
foot lands. Continue pulling knees up quirky
for as long as desired.
 Side Lunges
Start with your feet shoulder-width apart, toes
pointed straight forward. Step out with your right
foot as wide as possible. Engage through the right
heel as you drop your hips down and back while
keeping the left leg straight, stretching the groin on
the left leg and keeping both soles of the feet on the
ground and toes pointed straight forward. Make
sure your right knee is tracking over your right foot
the whole motion. Powerfully “punch” your right
heel into the floor to push yourself back to the full
standing start position. That’s one rep.
 Leg Swings
To perform a Forward Leg Swing, find a wall or
another support (i.e. fence, pole etc.) and ensure that
you have plenty of room on both sides. Stand beside
your support so that one hand can hold onto the
support and the opposite hand is resting on your hip.
Keeping your back upright and core tight, begin to
swing the leg farthest away from the support like a
pendulum. Start slowly at first, as you begin to warm
up you can increase the height of your swing and the
pace. You are aiming to achieve your full range of
motion at the hip but be careful not to swing so far
that the back starts to bend or your hips begin to
rotate. Repeat this movement on the other leg after
at least 20 swings.
 Jumping Jacks
Stand with your feet together and
your hands at your sides.
Simultaneously raise your arms
above head and jump up just enough
to spread your feet out wide. Without
pausing, quickly reverse the
movement and repeat. Stay light on
your feet by bouncing on the balls of
your feet.
 Walking Knee Hugs

This exercise will improve hip mobility while increasing

flexibility in the glutes and hamstrings. This exercise works
well as a warm-up before any physical activity. Lift the knee
up to your chest. Wrap both arms around your knee/shin
and hug your knee to your chest, stretching out the glute and
hamstring. Walk forward and alternate knees. Take your
time and stretch it out.
 Side Shuffles

Side shuffle is a warm-up exercise that

primarily targets the glutes and to a
lesser degree also targets the abs,
ankles, calves, groin and quads. Start
out crouched slightly with knees bent in
a slight squat stance. Pushing off with
your back foot, step sideways and move
only sideways. Keep your weight on the
balls of our feet and change sideways
directions as needed.
 Squats
Squats are a versatile exercise that target many
of the muscles in your lower body, including your
quads, hamstrings, and glutes. Stand with your
feet hip-width apart and turn your toes to face
forward or out to the side slightly. Engage your
core, keep your back straight, and slowly lower
your hips until your thighs are parallel with the
floor. Pause briefly with your knees over, but not
beyond, your toes. Exhale and stand back up. Do
1 to 3 sets of 12 to 15 reps.
 Inchworms

Begin standing at the back edge of the mat. Hinge your body forward and walk your hands out in front of
you along the floor, keeping your feet in place. Continue walking your arms out past the plank position.
Your arms should be above your head and your feet should still be at the back of the mat. Start walking
your feet toward your hands in small steps. Continue inching your body up until your feet meet your
palms, then repeat the movement.
 Karaoke
Karaoke is a calisthenics, cardiovascular, stretching,
and warm-up exercise that primarily targets the
groin and to a lesser degree also targets the abs,
calves, glutes, hamstrings, hip flexors, obliques,
outer thighs and quads. To do this, Cross your right
foot over and in front of your left foot with your arms
out to your sides. Step open and out to the side with
your left foot. Cross your right foot behind your left
foot. Continue moving laterally then repeat the
movement in the opposite direction.