Circulation enhancing unit 1
Its main objective: the “lubrication” of the joint surfaces; to increase the body temperature; to increase the pulse figure (about 90 – 110 beat/ minute, or maximum 40 – 45 % of the working pulse); to prepare the muscles and the joints for the stretching effect unit.
- As for the movements, we mainly apply various types of walking and running.
- Its time span is about 3-5 minutes.
- Examples for the exercises:
- walking combined with various exercises, arm and trunk movements;
- walking on tiptoe, walking on heals, walking on the outside or inside edge of the foot;
- these performed by turning 180 degrees, backward, or with sidling steps, etc. (the time span of these is about 90 – 120 seconds);
- running first at a slow pace; raising the heals, raising the knees; running with swings at one place, moving forward or backward, with minor alterations of pace (the time span of these is about 60 – 90 seconds);
- skipping (with a low arch), on both feet, on one foot, with swings;
- small skips in transversal straddles, alternating the legs, Indian skipping (the time span of these is about 60 – 90 seconds).
Important:
- The rapid starting out, the sudden stops or changes in direction should be avoided; as well as the massive take-offs, skipping in low squatting, skipping on one foot in a big arch or in a series.
It is useful:
- to increase the pace and the pulse gradually,
- to apply continuous practice
- to take and check the pulse
- Main stretching effect unit
Its main objective is to approach the limit of the joint movement at the major joint groups (shoulder, spine, hip). To increase the range of joint movement, to activate and attain the joint mobility and flexibility acquired before.
- It should not be confused with the improvement of the joint mobility.
- Exercises: Keeping the positions of active static and passive static stretching effect, introduced by a slow lifting and braking effort and at an even pace, for 6-10 seconds.
- Taking as a norm an exercise formation of 8 elements and a slow, moderate or average pace, it should take 2 elements to approach the position of stretching effect, 5 elements to keep the position, and 1 element to return to the initial position.
- After each period of 1.5-2 minutes we should apply a circulation enhancing movement, so as to maintain the pulse figure and the temperature acquired in the previous unit.
- Its time span is 5-8 minutes.