| Staying In Shape |
| Stay In Shape Go jogging Go swimming Jump Rope Pump Iron Stretch with a tight body from your head to your toes (toes pointed, knees straight, arms above your head as straight as you can). Lift your legs up and lift your shoulders, it really pulls the mid-section muscles, shoulders, and if you do almost a toe touch thing when you go up, your thighs will get stretched out. Do calf raises to get good calf muscles (calf raises - stand on the edge of something and raise up on your toes). |
| CHEER WORK-OUT+++ Work-out for 5 days a week (This is a work-out I use during the summer) Monday, Wednesday and Friday (Strengthening and Power) Tuesday/Thursday (Endurance and aerobics) AIM of EXERCISING (1) conditioning (2) strength (3) flexibility (4) Joint range of motion STEP ONE (5 minutes) Always START with a warm-up phrase (You should warm-up the body until you break a light sweat or feel comfortably warmed-up) (1) to elevate body temperature (2) to promote blood flow (3) To prepare body to work Examples: Light jog Jump Roping 5 minutes of chants movements, arms and legs (non-stop) Any movements using large muscles. STEP TWO (ten minutes) Stretching: Hold stretch for 30 counts, do not bounce. (I always have my cheerleaders count together out loud ) It is important that you stretch every part of your body! I always start with the feet and work my way up the body. Sitting on the floor you can cover a wide range of muscles Legs together straight out in front and lean forward and pull toes toward body: calves, upper back of the legs, gluts and lower back. (gastrocnemius, hamstrings, gluteus maximus and erector spinae) Straddle legs and lean to one side, point toes, arm overhead. Reverse. Center. Stretches inside thighs, lower back, and front of lower legs. (abductor magnus, latissimus dorsi, anterior tibialis) Lay on back, bend knees into chest. Stretches all the back muscles. lay on back, bend one knee into chest them open leg out with knee bent. Reverse. (Hip Flexor) Diamond stretch (soles of the feet together). Stretches inside thighs and back. Beauty Queen Stretch: Bend one knee and cross over other leg that is extended straight out on the floor. Rotate trunk to opposite side , i.e. if right leg is crossed over left leg, rotate your trunk to right). Reverse. Stretches waistline (obliques) |
| Clasp hands together in front of body and pull forward. Stretches arms and shoulders. Repeat with arms overhead, then lean to one side and reverse. Repeat with arms clasp behind back. Stretches chest. One had grabs the other and pulls hand back, then push hand down. Reverse hands. Stretches wrists Standing: Lift leg back and grab foot. Keep knee bent beside other leg. Reverse. Stretches quadriceps. Tilt head toward shoulder. Reverse. Stretches neck. There are many other ways to stretch these muscle groups. Be creative and change the stretches. For example, do most of the above floor stretches standing or use the wall to assist in the stretching. |