teoría sobre el calentamiento
DESCRIPTION
TRANSCRIPT
![Page 1: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/1.jpg)
![Page 2: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/2.jpg)
What’s a warm-up?
A warm-up is a gentle, slow exercise at the beginning of a
workout which prepares muscles, the heart rate, blood pressure
and body temperature for physical activity
![Page 3: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/3.jpg)
Before doing any physical activities or sports,
you must have a warm-up session.
![Page 4: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/4.jpg)
ALWAYS WARM-UP FIRST
AND COOL DOWN AFTERWARDS
![Page 5: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/5.jpg)
Why? Warm-up – gradually gets your body
ready for the training.
There are three main
reasons
![Page 6: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/6.jpg)
1) It increases the temperature of your body,
and increases blood flow
to the muscles.
![Page 7: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/7.jpg)
2) It stretches the muscles and moves the joints
so you are ready for the job,
and less likely to injure yourself.
![Page 8: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/8.jpg)
3) It concentrates the mind on the training or sport.
![Page 9: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/9.jpg)
You should warm up your cardiovascular
system first. Do some gentle
exercise like jogging, until you are out of breath. Then stretch.
![Page 10: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/10.jpg)
THE MAIN BENEFITS OF A PROPER WARM-UP
1. Increased muscle temperature.
A warmed muscle both
contracts more forcefully
and relaxes more quickly.
![Page 11: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/11.jpg)
2. Increased body temperature.
This improves muscle
elasticity, also reducing
the risk of strains and pulls.
![Page 12: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/12.jpg)
3. Blood vessels dilate.
This reduces the resistance to blood flow and lowers stress on the heart.
![Page 13: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/13.jpg)
4. Improved range of motion.
The range of motion around a joint is increased.
![Page 14: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/14.jpg)
5. Mental preparation
![Page 15: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/15.jpg)
THE PRINCIPLES OF THE WARM-UP
• TOTALITY: you should warm up all parts of your body: arms, legs, trunk and neck.
• SPECIFITY: chose the exercises depending on the physical activity you are going to do later.
• PROGRESSION: steadily increase the intensity and difficulty of the exercises.
• TIME: the warm-up tends to last for ten minutes or longer.
![Page 16: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/16.jpg)
PARTS OF THE GENERAL WARM-UP
1) Aerobic activity
2) Joint movements
3) Stretching
![Page 17: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/17.jpg)
1) Aerobic activity. You should engage in at least five minutes of
aerobic activity such as jogging, jumping rope,walking or running exercises or any other activity that will cause a similar increase in your cardiovascular output (i.e., get your blood pumping).
![Page 18: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/18.jpg)
2) Joint movements. Move or rotate your joints, starting either
from your toes and working your way up, or from your fingers and working your way down.
![Page 19: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/19.jpg)
You should move the following joints(in the order given, or in the reverse order):
• fingers • wrists • elbows • shoulders • neck • trunk/waist • hips • knees • ankles • toes
![Page 20: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/20.jpg)
3) Stretching You should engage in some slow,
relaxed, static stretching. Hold each stretching exercise for 20-30 seconds.
![Page 21: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/21.jpg)
You should stretch the following muscles
• sides (external obliques) • neck • forearms and wrists • triceps • chest (pectoralis major)• buttocks (gluteus)• groin (adductors) • thighs (quadriceps and
abductors) • calves (gastrocnemius
and soleus)• shins (tibialis anterior)• hamstrings (rectus
femoris)
![Page 22: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/22.jpg)
Finally
Your warm-up should last for 10 to 15 minutes.
![Page 23: Teoría sobre el calentamiento](https://reader033.vdocuments.mx/reader033/viewer/2022052504/54b38b4d4a7959af468b45a0/html5/thumbnails/23.jpg)