WARM UP EXERCISES

The warm up exercises are very important as they prepare the body for more strenuous exercises by gradually increasing the heart rate and blood circulation and  they help loosen the joints and increase the blood flow to the muscles thus preventing injuries.

March on the spot: for 3 minutes

Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft.

Heel digs: aim for 60 heel digs in 60 seconds

For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg.

Knee lifts: aim for 30 knee lifts in 30 seconds

To do knee lifts, stand tall and bring up alternate knees to touch the opposite hand. Keep your abdominal muscle tight and back straight. Keep a slight bend in the supporting leg.

Shoulder rolls: 2 sets of 15 repetitions

For shoulder rolls, keep marching on the spot. Roll your shoulders forwards 5 times and backwards 5 times. Let your arms hang loose by your sides.

Knee bends: 1 set of 15 repetitions

To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10 cm by bending your knees. Come up and repeat.

As usual, we remind you to take your Memo Plus Gold daily. It will help to keep you alert and mentally sharp. For more information or to order for Memo Plus Gold, please visit : https://oze.my/