Exercise For Fitness
Dynamic & Static
exercises
Arnold L. Gidaya
Overview
•This module is all about stretches
that will warm up the body for a range of
activities and help the body cool down
gradually after exercise. After a workout,
the emphasis should be on exercises that
help reduce body temperature.
•Remember A daily stretching routine
can have physical and mental benefits for
people of all ages. Stretching keeps the
muscles loose, which lowers the chance
of sprains and strains. Are you ready?
You may now begin your lesson.
Dynamic Stretching
•What is dynamic stretching?
1 -Dynamic stretches are movements performed at a slower pace than most
workouts .
-In recent years, dynamic stretching may have replaced standard
2 static stretching in many fitness routines.
-Dynamic stretching involves making active movements that stretch the
muscles to their full range of motion.
3
4
Dynamic exercise
Walking lunges
A compound exercise that targets the lower body and core.
Benefits:
Increased range of motion: Walking lunges can help
loosen up your hips and hamstrings, which can
improve your posture and balance.
Strengthened legs: Walking lunges strengthen your
quadriceps, hamstrings, glutes, and calves.
Improved balance and coordination: Walking
lunges challenge your balance and coordination
because you work one leg at a time.
Improves Core Stability: Walking
lunges integrate your core muscles with
your lower body muscles.
Improved hip flexibility: Walking
lunges can help increase the flexibility
of your hip flexor muscles.
Improved posture: Walking lunges
can help improve your posture and
alignment.
Arm Circles
It can really work on toning the muscles in your shoulder and arm—biceps
and triceps. They also work on your upper back muscles. If done along
with other workouts that target the arm muscles, arm circles can also help
reduce the buildup of fat in your arms.
Key benefits of arm circles:
Increased shoulder mobility: The circular motion of arm circles
helps to loosen up the shoulder joint and improve its range of motion,
which can be beneficial for everyday activities and sports.
Posture improvement: By engaging the muscles in the upper back
and shoulders, arm circles can help correct poor posture and reduce
strain on the neck and spine.
Warm-up and cool-down: Arm circles are a great way to
prepare your muscles for more intense exercise by warming
them up and can also help to cool down and relax muscles
after a workout.
Injury prevention: Regularly performing arm circles can
help to strengthen the muscles and tendons around the
shoulder joint, potentially reducing the risk of shoulder
injuries.
Muscle toning: While not a primary muscle-building
exercise, arm circles can help to tone the muscles in the arms
and upper back, including the biceps, triceps, and deltoids.
Stress relief: The repetitive motion of arm circles can be
calming and may help to reduce stress.
Leg Swing
- a dynamic movement that helps to prime the Hip Flexors and legs for action. They are
simple and easy to perform before a run or other physical activities, serving to boost
your mobility and flexibility. Leg Swings are a superb method to open up your hips
and ready the body for movement.
Benefits of leg swings:
Improved hip flexibility: The swinging motion actively stretches and loosens
muscles around the hip joint, promoting greater range of motion.
Warming up the lower body: Leg swings are a dynamic movement that
effectively warms up the muscles in the legs and hips before exercise,
potentially reducing injury risk.
Enhanced agility: By increasing hip mobility, leg swings can improve your
ability to move quickly and smoothly.
Strengthening core muscles: Maintaining stability
during leg swings engages the core muscles,
contributing to better overall body control.
Reduced muscle tension: Regularly performing leg
swings can help to release tightness in the
hamstrings, quads, and hip flexors.
Improved blood flow: The swinging motion helps
to circulate blood to the lower body, promoting
muscle recovery.
Simple and accessible: Leg swings can be done
anywhere without equipment, making them a
convenient exercise option.
Inchworm
-is a full-body exercise that involves moving from a standing position to a push-up
position. It's a low-impact exercise that can help improve mobility, increase
circulation, and strengthen your core.
Benefits:
Strengthens muscles: The inchworm strengthens the muscles in
your arms, chest, shoulders, core, hips, glutes, quadriceps, calves,
and hamstrings.
Stretches muscles: The inchworm stretches the muscles in your
posterior chain, which includes your calves, hamstrings, and glutes.
Improves flexibility: The inchworm can help improve flexibility
in your calves.
Increases range of motion: The
inchworm can help develop range of
motion, control, and coordination in
your joints.
Dynamic warm-up: The inchworm
can be used as a dynamic warm-up
before strength training or high-
intensity interval training.
Butt kicks
-are a type of plyometric, or jump training, exercise. These are powerful aerobic
exercises that work your cardiovascular system and boost your muscle strength
and endurance using only your own body weight as resistance.
Benefits:
Cardiovascular health: Butt kicks can increase your heart
rate and improve your cardiovascular endurance.
Strength and endurance: Butt kicks can strengthen your
glutes, hamstrings, calves, and core.
Running form: Butt kicks can help you run faster and more
efficiently by improving your stride length and balance.
Injury prevention: Butt kicks
can help prevent hamstring
injuries, which are common in
sports.
Dynamic stretch: Butt kicks
can help loosen up your
muscles and increase blood
flow.
