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Nasser Hussain
Vijay Hazare
Vivian Richards
Great Sportsmen Aren't Perfect!
Farokh Engineer
Gundappa Viswanath
Glenn McGrath
Andy Roberts
Rahul Dravid
Kapildev Nikhanj
Syed Kirmani
Doug Walters
Fergie Gupte
Ladhabhai N. Amar Singh
Imran Khan Niazi
Adam Craig Gilchrist
VVS Laxman
Vishwanath's Humour
Geoff Boycott
Anil Kumble
On the other side of a slump is victory!
Richie Benaud
Shane Keith Warne
Kumar Shri Ranjitsinhji
Sir Donald George Bradman
Dilip Narayan Sardesai
Frank Mortimer Maglinne Worrell
Are you a Winner or a Quitter?
Garfield St. Aubrun Sobers
Dennis Keith Lillee
Sir Len
Summer Tips
Myth No. 10
Myth No. 9
Myth No. 8
Myth No. 7
Sir Neville Cardus
Dilip Balwant Vengsarkar
Myth No 6
Focus on Dreams
Martina Navratilova
Stephen Rodger Waugh
Myth No. 5
David Gower's Curry
Practice to Perfect!
Bhagwat Subramaniam Chandrasekhar
Myth No. 4
Myth No. 3
Failure
Anju George
Sanjay Vijay Manjrekar
Myth No. 2
Steffi Graf
Arthur Mailey
Laws of Success in Sport
Lala Amarnath
Myth No. 1
Sachin Slogs, but Smiles too!
Mansur Ali Khan of Pataudi
Mulvantrai Himatlal 'Vinoo' Mankad
Building Muscles
Intimidating Opponents
Muhammad Ali
Baichung Bhutia
Sandeep Madhusudan Patil
Finding Time
Derek Randall
Ronaldo
Sanath Jayasuriya
Stretching
Step outside comfort zone
Chris Evert-Mills
Ajit Laxman Wadekar
Stay in the Present
Pahelam Ratanji Umrigar
Pele
John McEnroe
Lance Armstrong
Marion Jones
Tiger Woods
Bob Beamon
Flexibility
Speed and Agility
Heart Endurance
Muscle Endurance
Muscle Power
Muscle Strength
Wilma Rudolph
Teofilo Stevenson
Sergei Bubka
Raymond Ewry
P.T.Usha
Paavo Nurmi
Naim Suleimanov
Nadia Comaneci
Milo of Kroton
Milkha Singh
Mark Spitz
Leander Paes
Lasse Viren
Johnny Weissmuller
Jim Thorpe
Jesse Owens
James B. Connolly
Irina Kirzenstein
Greg Louganis
Florence Griffith Joyner
Fanny Blankers-Koen
Emil Zatopek
Edwin Moses
Dick Fosbury
Dhyan Chand
Dawn Fraser
Daley Thompson
Carl Lewis
Bob Beamon
Babe Didrikson
Al Oerter
Abebe Bikila
Dhanraj Pillay
David Beckham
Serena Williams
Steve Ovett
Alec Bedser
Donald Bradman
You are Your Dreams
Leander Paes
Viswanathan Anand
Prakash Padukone
Sunil Gavaskar
Alan Knott
Godfrey Evans
Jeffrey Thomson
Mohinder Amarnath
Clive Lloyd
Javagal Srinath
Stanley McCabe
Michael Ferreira
Sourav Ganguly
Sachin Tendulkar
Trueman's Wit
Jesse Owens
Fred Spofforth & the Ashes
Enthusiasm
Inspirational Poem
Dhyan Chand

Stretching


The Warm Up



stretching


Start with a slow jog to Warm up and get your blood flowing.






stretching


Twist your torso left and Right






stretching


Bend and Touch your toes. Knees straight.






stretching


Turn your arms in Circles.






stretching


Keep your heels glued to the floor, push against a wall. Keep the back leg straight to stretch your calf.
Repeat for the other leg.






stretching


Keep your heels glued to the floor, push against a wall. Keep the back leg straight to stretch your calf.
Repeat for the other leg






stretching


Then spread your legs and touch the floor




You are now ready for your workout!

Stretching is a very important part of fitness training as well as sport. It helps in three ways: First, it warms up the body and prepares the heart and the different muscles of the body to take the load of increased activity. Second, it increases your suppleness. And third, it helps your muscles avoid soreness after a match or workout by removing the lactic acid formed in them during the stress of exercise.

Before you do stretching exercises it is very important that you get your body as warm as possible. The best way of doing this is to jog, cycle or do spot running for 2-3 minutes. Do the stretching exercises -s.l.o.w.l.y-, as sudden shortening of muscles could result in 'stretch reflexes', which is counter-productive to stretching. Also, avoid 'bouncing' while stretching which could again cause 'stretch reflexes'. We commonly see this being done in the toe-touching stretch, where the exerciser bends and 'bounces' to reach the toes. Stretch gently for no more than two seconds, but repeat the stretches several times.

Warm ups do not only mobilize your physiological systems but also help release 'cortisol', a stress hormone which speeds up your reaction time and helps you move quickly.

When you have had a moderate workout or a tough match, the store of lactic acid is built up in your muscles. Lactic acid limits the range of motion of your muscles, making you feel sore. What is more, it increases the risk of injury the next time you exercise. Therefore it is necessary that you 'cool down' immediately after you finish working out or playing a match, just as you warmed up (doing the same set of stretching exercises), to squeeze out the lactic acid from your muscles. This also helps bring your heart rate and body temperature to normal, gradually.

If you are into sports or fitness training, make stretching before and after your workout a habit. It will enhance your performances besides 'stretching' your active life.

A word of caution: Before you start your exercise programme, consult your doctor to make sure you do not suffer from any ailments to which physical effort may be detrimental.


last updated on: 2/17/2021

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Dimdima is the Sanskrit word for ‘drumbeat’. In olden days, victory in battle was heralded by the beat of drums or any important news to be conveyed to the people used to be accompanied with drumbeats.

Dimdima.com

Bharatiya Vidya Bhavan
K. M Munshi Marg,
Chowpatty, Mumbai - 400 007
email : editor@dimdima.com

Dimdima Magazine

Bharatiya Vidya Bhavan
505, Sane Guruji Marg,
Tardeo, Mumbai - 400 034
email : promo@dimdima.com

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Dimdima.com, the Children's Website of Bharatiya Vidya Bhavan launched in 2000 and came out with a Printed version of Dimdima Magazine in 2004. At present the Printed Version have more than 35,000 subscribers from India and Abroad.

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