yearbook

warm up
Boxing warm up
Personal trainer and boxer Gemma
Fromage Crawford highlights how
to kickstart your workout
Despite the huge
variety of methods
in which you can
warm up, the overall
purpose of any method is to
increase your heart rate and
body temperature as well as
facilitating blood flow to the
muscles to be used during
activity. Not only will warming
up thoroughly reduce the
likelihood of injury but it will
also improve the elasticity
of muscles and joints as well
as stimulating muscles and
alerting the appropriate neural
pathways in preparation
for activity.
Gemma is a registered
pharmacist who has worked
in this field for 15 years.
Qualified as a PT, she is a
keen runner, and a boxer.
30 SECOND
STRAIGHT LEG MARCH
Straight leg march is a dynamic
warm up to help improve
flexibility in the hamstrings,
glutes and lower back muscles.
It also improves dynamic
balance. Swing one leg forward
until a slight stretch is felt in
the hamstrings, pull the leg
back down forcefully whilst
contracting the glutes and
repeat with the other leg.
30 SECOND
LUNGE WITH ROTATION
When performing the lunge,
stand with your feet together
and stepping the right foot
back, lower into a rear lunge
and rotate to both sides.
Return to start and repeat,
alternating sides.
30 SECONDS SKIPPING
Skipping is a popular
component of a warm up and
gets the heart rate pumping
and the lungs working. If you
don’t have a rope to hand,
you can still create the same
movement. There are many
skipping techniques, from two
foot, single foot, arms crossed
and double skips.
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK
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