Dimdima
Online Children's Magazine from India
Dimdima
Online Children's Magazine from India
Start with a slow jog to Warm up and get your blood flowing.
Twist your torso left and Right
Bend and Touch your toes. Knees straight.
Turn your arms in Circles.
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.
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
Then spread your legs and touch the floor
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.
Bharatiya Vidya Bhavan
K. M Munshi Marg,
Chowpatty, Mumbai - 400 007
email : editor@dimdima.com
Bharatiya Vidya Bhavan
505, Sane Guruji Marg,
Tardeo, Mumbai - 400 034
email : promo@dimdima.com
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.