A warm-up enables your body to set itself up for practice and diminishes the possibility of damage. The warm-up ought to be a mix of musical exercise to raise the heart rate, centre body and muscle temperature, and static extending through a full scope of movement. The extends in the warm-up ought to be non-ballistic and incorporate the greater part of the real muscle gatherings. A lower back extend ought to be performed before doing any sidelong development of the upper middle, for example, side curves.