4 SELF-TESTING AND WORKOUTS: GENERAL WARM UP

We suggest you to perform a general warm up before the specific one set for the test or workout you’re about to carry out. In this warm up you should include the following steps:

  • General activation: walk fast, run or do some skipping, according to your current possibilities. The intensity of this phase should be low and last for about 5′-10′ without generating fatigue;
  • General mobility: make wide range movements with all the joints for about 5′-10′. We suggest to always follow the same order to avoid forgetting any (e.g. ankles, knees, hip, back, shoulders, elbows, wrists);
  • Specific activation: make 25-50 repetitions flexing and stretching your fingers, first involving only one joint of each finger at a time (1st distal phalanx, 2nd proximal one, 3rd metacarpophalangeal), then moving all in coordination, going from an open hand to a closed fist and back.

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