To warm up the body before activity can be executed
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Before you can attempt any of the activities you must warm up your body. The warm-up reduces the risk of injury and will make the dances easier to do. It will be easier and more fun if you do the warm-up with music. Choose music that is not too fast.
Preparation - stand with feet hip-width apart, feet facing forward, arms down. Remember:
It is important to keep your body alignment in order to isolate the specific muscles that are being warmed up.
Correct body alignment will prevent injuries.
Only move the body parts and muscles prescribed.
Breathing exercise
Inhale through your nose for four counts and raise your arms gradually sideways.
Stretch your spine.
Exhale through your mouth for four counts, and gradually lower your arms.
Repeat the breathing exercise.
Stand with your feet a hip-width apart, knees bent slightly, arms at your sides.
Side Stretching
Lift right arm slowly sideways to straight above the head.
Bend upper body to the left.
Circle right arm down as left arm circles up.
Repeat with left arm and bend to the right.
Bend again to the left.
Circle left arm – stretch right into a V position.
Lower both arms to an A position.
Repeat four times.
keep the movements strong and smooth in time to the music;
execute full range of motion;
keep your head in line with your spine at all times.
Walking
Walk eight steps forward – letting arms swing freely.
Close feet – relax whole body.
Bend upper body forward – knees bent and hold for a beat.
Stretch up arching spine – arms up in an A.
Hold for a beat.
Repeat bending and arching of spine section.
Walk backwards for eight counts.
Repeat bending an arching of spine section twice.
Repeat whole exercise four times.
the stretching up should not be strained; just leading up to a fuller relaxation on the forward position;
the whole movement should be continuous;
do not relax your neck and head;
do not lock your knees.
Walking with Arm-warm-up
Walk forward for four beats.
Walk backward for four beats.
Walk to the right for four beats.
Turn around and walk to the left for four beats.
Repeat four times.
Repeat walking exercise and raise arms to shoulder height forward.
Make fists and push arms forward and back on every beat when walking forward.
Walk backward and push arms above your head and back on every beat.
Repeat eight times.
Combination
Repeat the first walking exercise and add the second walking exercise in a combination.
Repeat eight times.
You are welcome to change the arm movements.
Quadriceps warm-up
Walk forward – leading with your right leg - for three counts – lift your left leg forward and up on the fourth beat.
Walk to the right for three counts – lift your leg on the fourth beat.
Turn to the back – walk to the back (not backwards) – for three counts – lift your leg on the fourth beat.
Turn to the right and walk for three counts – lift your leg on the fourth beat.
Turn to face the front (you should have made a ‘square’ formation).
Lift your legs – alternating right and left for eight counts.
Start the exercise again, this time leading with the left leg.
After the square have been completed, lift your legs alternating left and right for eight counts.
Repeat the whole exercise four times.
Questions & Answers
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