Physical exercises are the physical activities related to the movement of different organs which help people to attain good physical, mental, social, and emotional health. A complete physical exercise involves the movement of all the body parts, including hands, feet, joints, stomach, backbone, neck, etc. Students of your age must involve in daily exercise in the morning. Daily exercise enables children to attain good physical and mental health and develops appetite, digestion, smartness, strength, coordination, concentration, leadership, etc.
Physical exercises help people to have better working conditions of internal organs like the stomach, liver, pancreas, intestine, heart, lungs, brain, etc., along with good physical health. As far as possible, physical exercises must be done early in the morning before any meal. But a couple of glasses of water can be taken before half an hour. We must always choose an open and airy place for doing physical exercise.
1. Warm-up Exercise
Physical exercise games and sports consume energy. These physical activities are related to the fast movement of limbs and body organs, stretching, throwing, jerking, jumping, and doing similar physical activities. Before we start any physical exercise or game, we must -make our bodies ready for them. Physical activity, which is concerned with the light movement of body organs to heat the muscles and joints, making them ready for strenuous exercise or game, is known as a warm-up exercise. Warm-up exercise is different for different games. For example, if we want to play basketball, we must take warm-up exercises of bending the backbone, running, jumping, stretching the hands and fingers. But if we are warming up for football, we must emphasize the movement of our feet, waist, thigh, running, and similar other movements,
Activity
The players need to run forward and backward. Along with that, the movement and twisting of hands, leg, stomach, neck, and backbone must be done in sequence. The warm-up exercise must be performed by the instructor, who should be followed by the players.
2. Exercise of Shoulders, Knees, and Waist
Exercise of Shoulders
We need to have strong shoulders to play games like volleyball, shot-put, javelin throw, Kabaddi, etc. Our performance in these games depends on the strength of our shoulders. Before we play these games, we must do some preliminary steps to strengthen our shoulders. It is recommended to run for a while before any steps are carried out. After that, players may push their hands against the wall. As an alternative, the players can push by putting their palms against each other in pairs,
Activity
There is another method to improve the strength of our shoulders. First of all, stand straight and bend your right hand in V-shape. Next, bring your left hand above the V-shape right hand to move across in a straight position. Now, pull your right hand, holding the left hand towards the right-hand side, to stretch the left shoulder. Exchange the hand and repeat the process for the left hand as well.
Exercise of Knees
We need to have strong knees to play games like football, high Jump, long jump, running, etc. If we do the preliminary exercises of knees, certainly our performance in these games will be better. Along with s knees, we need to have flexibility in our leg muscles and ankle. The instructor should exhibit the exercises in front of the players before the players actually perform. It is recommended to involve in jogging for a while before the exercises are followed. The following activities explain the exercise for knees strong.
Activity-1
> Stand straight.
> Step on your left leg and bend your right leg back towards your hip.
> Hold your right leg with both hands and pull gently upward to pressure the right knee.
> Hold your right leg by the ankle and keep your backbone and neck straight while stretching.
> Repeat the process with your left leg as well.
Activity-2
> Stand straight.
> Take your right leg ahead and bend it to make about 2-3 feet distance between the feet
> Keep both of your hands on the right knee.
> Then stretch your left leg backward by giving light pressure to the right knee.
> Come back to the first position.
> Repeat the process with your left knee as well.
Exercise of Waist
We need to have a strong waist to play for a long time. Strong waste is needed in all sorts of running and jumping games. The waist supports the whole upper body weight. There should be both front and back flexibility of the waist for better performance in a game. A suitable warm-up exercise to prevent waist sprain is always good before starting a game or strenuous exercise. The following activities explain the exercise for the waist:
Activity-1
> Stand straight.
> Bend forward and try to touch the ground with both your hands.
> Come back to the previous position and bend back by putting your hands at the back of your waist and head looking at the sky.
> Come back to the first position.
> Repeat the process at least 5-6 times.
Activity - 2
> Stand straight by keeping a distance of about 1-1.5 feet between right and left feet.
> In the next step, hold your left hand at the wrist by your right hand, keeping both the hands straight up with your head in between the hands.
> Now, bend to the right side by giving a gentle stretch to your left part of the waist.
> As you stretch, make sure to pull the left hand
towards the right direction.
> Repeat the process by exchanging your hands.
> Repeat the process at least 5-6 times on both sides.
3. Exercise of Arms and Chest
Players of weightlifting, volleyball, javelin throw, shot-put, etc., need to have strong arms and chest. The players must focus on the warm-up exercise of the arms and chest to make the joints and muscles flexible and strong. Following activities must be practiced by the students to prepare for the related games:
Activity-1
> This warm-up is done in pairs. So, two players should stand about two feet away from the other. The second player should be facing the back of the first while standing.
> The first player should take his hand behind with the palm facing upwards.
> The second player should catch the hand of the first player and pull them downwards.
> The stretching of the hands should be done for about 30-35 seconds.
> Now, the players will exchange their respective positions and repeat the process from the beginning.
Activity-2
> This individual warm-up exercise is done by standing in a straight position at first.
> Now, bend your right hand and take it to the back of your neck.
> Now, lift your left hand, set your fingers at the right elbow, and pull it gently to your left for a few seconds.
> Repeat the process by exchanging your hands.
4. Exercise of Backbone
The backbone or the vertebral column consists of 33 pieces of bones. The backbone helps to keep us upright. The backbone can be moved forward, backward, Or sideways. But due to the lack of enough exercise, the backbone becomes stiff and rigid. Therefore, a flexible backbone is required by players of all games and sports. Y doing regular exercise of backbone, players can prevent from backbone Drain. Some simple activities are explained for maintaining a flexible backbone:
Activity-1
> First of all, lie down flat on your stomach and keep your hands crossed at the back.
> Stretch your neck and leg and lift your neck and head upright.
> Try to look straight upwards.
> As you stretch upwards, take a long breath.
> Hold your breath and position for about 10-15 seconds.
> Now, lower your neck and head while exhaling and come to rest position.
> Repeat for at least 10 times.
Activity-2
> Stand straight with your feet 1 to 1.5 feet apart.
> Without bending the knees, try to touch your left toe with your right-hand fingers.
> As you bend and touch, keep your left hand elevated straight upward.
> Now, do the same with your left-hand fingers touching your right toe.
> As you bend and touch, keep your right hand elevated straight upward.
> Now, do the above activity alternatively in quick succession.
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