General physical preparation

The general physical preparation is useful after a light heating, to set up the muscles.

I also used it for the easings.

Each meeting should include a General Physical Preparation . Even for walking.

I propose a standard meeting to you. Each movement is to be carried out 10 times.

I start from a principle.

It is to start with the head, and to descend to the bottom of the body so you don’t forget anything.

1. To unroll the head from the right to the left, then from the left to the right.

I say to unroll, like making rounds.

2. To make the head go from the front and then behind.

The chin touches the sternum and the back of the head the line of shoulder.

3. To make the head go from the right to the left, then from the left to the right.

The glance must have a fixed point, and the movement the most linear possible.

4. To extend the left and the right arm like making a cross.

Legs variation, and to describe large circles arms tended from the front and then behind, and then from behind to the front

5. Same position than the preceding exercise, but this time by describing small circles, always from the front and the behind , then of back ahead.

6. Right hand on right shoulder, left hand on left shoulder, draw circles with the elbow of before behind, then of back ahead.

7. Legs variation, hands on the legs, to describe circles with the hips (as for hop but without the hoop swelled), from the right to the left then from the left to the right.

8. Same exercise with the arms in the air, joined legs this time.

9. Legs variation, the right hand will go down on the right leg, for some of you to the knee, for others to the ankle.

Same thing with the left leg and left hand. The aim is not to hurt yourself.

Only to stretch.

10. Left leg in support, folded and raised the right leg, as you wanted to pass a hedge (with the 110m).

From the left to the right, then from the right to the left.

11. same exercise with the right leg in support and folded and raised the left leg.

12. To squat yourself on your heels.

Some of you will manage on the heels, others will not.

The aim is not to take off the heels.

To maintain the position squatted 30 seconds, then to go up and remain 30 seconds.

If you need it use a wall or a right plan to help you to go down on the heels.

13. Make circular motions left right-hand side, then left right-hand side with ankle right, then ankle left.

14. Make movements beyond and behind with ankle right, then ankle left.

15. Point foot posed on the ground.

It does not take off.

Make circular motions from the right to the left, then from the left to the right with right ankle r, then left ankle.

Best of luck to you.

Guy LEGRAND