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Warm Up

            Don't rush into any sport, dance or exercise without warming up first! It is very important to warm up first of all because muscles that haven't been properly prepared tend to be injured more easily, so warming up helps our body prepare itself for exercise therefore reduces the chance of damage.
             The warm-up should be a combination of little exercise that begins to raise the heart rate and raise muscle temperature, and standing stretching through a full range of activity. The rhythmic exercise may be a slower version of the activity to come. For example, you might want to walk before you jog, or do some small dance movements before a dance class. Follow your brief warm-up with some stretches. Stretching is important after warm-ups because your tissues will be more elastic [flexible] due to the increase in heat and blood flow to the muscles, the stretches in the warm-up should cover all of the major muscle groups. Always stretch the lower back before doing any lateral movement of the upper torso such as side bends. .
             Practice gets your brain and body to work together while improving your performance.
             Although you should practice regularly, don't overdo it. Sudden increases in training frequency, duration, or intensity might produce better performance at first but can lead to injuries later.
             10 things why we should warm up!.
             Increased elasticity of the muscle. .
             This allows greater flexibility of the joints and reduces the risk of injury. Muscle elasticity is dependent upon blood saturation; therefore cold muscles with a low blood saturation are more susceptible to injury or damage. Think of muscle being like a blob of Blu-tack. When Blu-tack is cold you can stretch it so far and then it will snap. But when Blu-tack is warm you can stretch and stretch it and it feels gooey. So it is with your muscles - it is simply the warm blood rushing through the muscle that warms it up on the way past and makes the muscle fibres more elastic.

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