BREATHING EXERCISES.

Breathing exercises are a form of meditation. Focusing on the breath and in particular on the sound emitted during the inhalation and exhalation phases, constitute an effective exercise for relaxation and concentration. These exercises, moreover, train the body to control the breathing phases (inhalation, breath retention, exhalation) and a type of breathing defined as diaphragmatic. They are also useful tools for improving lung capacity.

WARM-UP EXERCISES.

The following group of exercises has the function of preparing the body for the next phases of training so that muscles and joints are ready for higher-intensity exercises without the risk of injuries and traumas of various kinds. These exercises, in fact, focus on activating muscle function and joint mobility.

ENDURANCE EXERCISES.

The following pages show a series of aerobic exercises aimed at improving the ability of muscles to resist fatigue. “Muscle endurance” refers specifically to the ability of a muscle to cope with moderate but prolonged exertion. These exercises lead to an increase in red muscle fibres, so-called because of their characteristic red colour due to the rich presence of capillaries.

STRETCHING AND JOINT MOBILITY EXERCISES.

"The muscle contraction must be paired with another type of muscle work aimed at elongating the muscle fibres; this is to avoid any muscle shortening and, therefore, any consequent rigidity or poor elasticity. It should also be emphasised that a sedentary lifestyle, with little movement, not only leads to a loss of muscle tone, but also to a tendency to stiffness of muscles and joints. This is because muscles lose their intrinsic elasticity, i.e. their ability to lengthen and shorten rapidly, and joints lose their full range of motion.

Stretching exercises, therefore, aim not only to preserve these aspects but also, and above all, to improve them.