write in your own words please
Describe 2 steps for warming up and 2 steps for cooling down.

2 Steps for Warming Up

1. Try to loosen your joints by doing rotations. Make circle with your shoulders in a forward and backward motion. Repeat this 5 times for every direction.

2. Stretch your muscles by bending through your hips. Make sure to stand with your feet apart and hands at your waist. Then, you can start bending to the right and left in a slow motion.

2 Steps for Cooling Down

1. Stretch your hamstrings and glutes through the "Standing Toe Touch Stretch." This means you have to stand tall and make sure that your hips are straight. Then, you have to bend forward by rounding your back as you reach for your toes. You should hold the stretch for at least 20 seconds.

2. You may also open your chest through the "Upper Chest Stretch." All you have to do is to clasp you hands at your back. Then, reach out as far as you can. Put your head back and tighten your pelvis. Breathe in and breathe out while doing this.

Explanation:

"Warming up" is very essential before attempting to exercise. This signals the body to prepare. It should be done slowly until the heart rate raises (it is now ready to pump).

On the contrary, a "cool down" prepares the body to lower its heart rate. It should also be done slowly until your breathing rate is back to normal.

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