P.E

Arm circles

are a simple yet effective exercise that can benefit people of all fitness levels.

squat

a compound exercise that targets multiple muscle groups in the lower body, including the quadriceps, hamstrings, and glutes.

Air Squat

is a lower-body exercise that uses your own body weight. It is an efficient exercise that doesn't require using weights like dumbbells.

Arm Crossover

is a simple yet effective exercise that focuses on stretching and strengthening the muscles in your shoulders, chest, and back.

lunges

can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind. It is used by athletes in cross-training for sports, by weight-

Jumping Jack

also known as a star jump and called a side-straddle hop in the US military, is a physical jumping exercise performed by jumping to a position with the legs spread wide. The hands go overhead, sometimes in a clap, and then return to a position with the feet together and the arms at the sides.

How Long Should I Warm-Up for?

The time you commit to your warm-up should be relative to your level of involvement in your particular sport. So, for people just looking to increase their general level of health and fitness, a minimum of five to ten minutes would be enough.

General warm-up

The general warm-up should consist of a light physical activity, like walking, jogging, easy swimming, stationary bike riding, skipping or easy aerobics. Both the intensity and duration of the general warm-up

Static stretching

(Short-hold static stretching of. 5 - 10 seconds) This is a very safe and effective form of basic stretching. There is a limited threat of injury and it is extremely beneficial for overall flexibility.

Sport specific warm-up

With the first two parts of the warm-up carried out thoroughly and correctly, it is now safe to move onto the third part of an effective warm-up. In this part, the athlete is specifically preparing their body for the demands of their particular sport.

Dynamic stretching

Finally, a correct warm-up should finish with a series of dynamic stretches. However, this form of stretching carries with it an increased risk of injury if used incorrectly.

four key components, or parts, which should be included to ensure an effective and complete warm-up.

1. The general warm-up

2. Static stretching

3. The sports specific warm-up; and

4. Dynamic stretching.

A good warm-up

•Raises your body temperature and heart rate gradually Increases blood flow to your muscles.

• Improves -flexibility and mobility reducing the risk of injury.

• Mentally prepares you for the activity

bending knees warm-up

is a dynamic movement that prepares your lower body joints and muscles-especially the knees, quadriceps,hamstrings, and calves-for physical activity.

Toe Touch Crossover

is a dynamic standing exercise that targets your core, especially the obliques, while also engaging your hamstrings, hip flexors, and lower back.

hamstring stretch warm-up

is a set of movements designed gently activate and lengthen your hamstring muscles before engaging in more intense physical activity.

pigeon stretch

is a deep hip opener that targets your glutes, hut rotators into lower ban e risky.

bridge exercise

is a powerful yet beginner-friendly move that targets your glutes, hamstrings, lower back, and core.

torso twist

is a dynamic core exercise that improves spinal mobility, oblique strength, and rotational control-perfect for warming up before sports, dance, or any activity that involves turning or reaching.

Hip rotation exercises

are fantastic for improving mobility, balance, and injury prevention-especially it you sit a lot or play sports.

Varming up your shoulders

is essential-especially before activities like push-ups, overhead stretches, or any upper-body workout. It boosts mobility, prevents injury, and gets your muscles firing on all cylinders.

push-up

a classic bodyweight exercise that builds strength in your chest, shoulders, triceps, and core-no equipment needed, just determination and good form.

overhead stretch

is a simple yet effective exercise that primarily targets your shoulders, while also engaging your chest, triceps, forearms, and lat muscles to a lesser degree.

Neck rolls

a gentle stretching technique that involves slowly rolling the head in a circular motion to relieve muscle tension tension and stiffness.

side stretch

a straightforward exercise that stretches and strengthens the intercostal muscles between the ribs. These muscles are essential for breathing

wrist stretching exercise

is the finger lock stretch. Here's how to perform it. Start by extending your arms straight in front of you at shoulder height.

Cross-body Arm Stretch

a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps.