1. WARMING
1). - DEFINITION:
Heating is the first thing athletes do before training is to perform a series of movements to
prepare the muscles. Heating is the initial part of a physical activity where you start to gamble
slowly and gradually all organs, muscles and joints to prepare for the task.
2). - FOR SERVING:
- To avoid injury.
- To run all the blood.
- To warm the body.
- To prepare the muscle.
- Raise body temperature.
3). - CLASSES:
- GENERAL: One who serves to prepare our body whatever the main part of the exercise, which
is seldom used material.
-TECHNICAL-SPECIFIC: Warming Is this related to the main part of the activity and serves only to
that activity. Often used objects and materials.
4). - PARTIES:
Joint movements
Articulation is a place where two bones meet.
-Ankles: Rotate ankles bending it back and forth, extensions and twists.
-Kneeling: Paste back as if we would hit us in the ass.
-Hips: Raise your knees to hip without moving or tilting the trunk.
-Shoulders: Moving blade-shaped arms forward and backward.
-Elbows: stretch your arms back, move forward and bend as if we knew a hug ourselves.
-Wrists: Rotate your wrists in the same way that we exercise the ankles while fingers.
-Neck: The neck should move left, right, top and bottom and slightly up from right to left and

2. back down gently.
5). - RACE CONTINUES:
It should be a smooth race, always at the same pace for the heart not accelerate too and always
without stopping. For four minutes without shifting.
To serve: Serve to operate all the blood in our body.
6). - STRETCHING:
- Definition: Stretching helps us that we are not any muscle or bone fracture.
- Quadriceps: We separate the feet one after the other, straight trunk and gently lowered till we
pull the muscle and then endured a 10seconds and then relax.
- Dorsal: We get our hands behind his back and stretched back, chest out bloated lungs during
10seconds later relaxed and we do it again several times.
- Chest: arms crossed over his chest and relaxed we press repeating several times also during
10seconds.
- Shoulders: We raise one arm, bend your elbow behind supporting him in the neck, grab the
elbow and stretched slightly to the opposite shoulder and back.
- Biceps femoris: We lift one leg and rely on the place where the height of the same stretch the
muscle enough to stretch us a little muscle.
7). - Cardio and muscle:
a). - Definition of cardio: It's an exercise that serves to increase the heart rate.
b.) - Definition of muscle exercises: It is an exercise in which muscles work and increases heart
rate.
Only performed if the heart rate has not increased enough to operate all the blood we have
stored in order to continue the main exercise.