Self Care: ноября 2008

пятница, 28 ноября 2008 г.

10 Stretches To Do After Orangetheory

The perfect stretching routine with 10 simple stretches to do at home after an Orangetheory class or other HIIT workout.

I’ve been hooked on Orangetheory workouts since Richmond got a studio back in October. The classes combine high intensity cardio intervals with strength training and are basically everything I want to be doing on my own at the gym, but with an instructor/coach and the extra motivation of working out in a group setting. I love the energy and the fact that the workouts are always different.

At the end of each class the instructor leads the class through a few stretches to cool down and loosen up the muscles we just worked. The stretch session is usually pretty quick because the hour class time is up and typically another class is coming in as well. Many of the instructors mention that the short post-class stretch isn’t enough and that members should be stretching on their own once they get home as well. I totally agree so I put together a short stretching routine that I can do at home on my own… during an afternoon break from work or while I’m watching TV after dinner.

If you’re in a similar boat — taking Orangetheory classes or doing intense workouts — you may find this stretching routine helpful. It loosens up the muscles throughout your entire body with only 10 simple stretches. No equipment necessary. <— I love my foam roller and wanted to include a few foam rolling exercises, but I figured I should keep this routine equipment free and do another one with the roller.

If you’re still not clear why you should take time out of your day to stretch (I’m talking to you, people who always skip the stretching portion of group fitness classes), here’s a couple reasons why stretching is beneficial: stretching reduces muscle tension, improves range of movement within the joints and increases circulation of blood. Stretching not only helps your muscles recover faster (so you’ll feel less sore), but it helps to keep you injury-free as well!

Now that you know why you need to be stretching, let me show you the moves:

Kneeling Hip Flexor Stretch (Quads)

Kneel on a mat and bring your left knee up so the bottom of your foot is on the floor and extend your right leg out behind you so the top of your foot is on the floor.
Shift your weight forward until you feel a stretch in your right hip. Hold for 15 seconds, then repeat on the other side.

Seated Forward Fold (Neck, Back, Hamstrings)

Sit on a mat with legs straight out in front of you. Feet should be flexed with your toes pointed to the sky.
Raise your arms above your head and lengthen your spine. Exhale, and slowly bend forward at the hips keeping your butt and heels connected to the ground as you bend.
Bend at your hips until you can no longer bend. If you can, grasp your feet with your hands. If you are unable to reach your feet, bend your elbows until your forearms rest comfortably on the floor and grasp your legs. Hold for 30-60 seconds.

Pretzel Stretch (Glutes & Hips)

Lie on your back and bend one leg.
Straighten your opposite leg and raise it towards the sky. Put the foot of your bent leg on the knee of your straight leg.
Pull your straight leg towards your chest, allowing it to bend.
Hold this for 30-60 seconds, then repeat on the other side.

Cobra (Abs & Lower Back)

Lay on your stomach with your legs extended and with palms planted on either side of your head with your forearms and elbows flat on the ground.
Slowly, push your body upwards, so your weight is resting on your forearms. Be sure to keep your hips on the ground.
Once you reach a comfortable position that gently stretches your abdominal muscles and lower back, hold for 10-15 seconds. If you have more flexibility in your lower back, try straightening your arms.

Upper Back Stretch

Stand with your arms out in front and clasped.
Push your hands forward as far as possible and let your head fall forward.
Hold for 10-30 seconds.

Chest Stretch

Stand up tall, lengthening through your spine.
Lift your chest, and relax your shoulders. Look straight ahead, keeping your chin level.
Clasp your hands behind your back, and slowly raise arms as far as possible. Hold for 10–15 seconds.

Standing Quad Stretch

Stand tall with your feet hip-width apart.
Reach back and grab your right foot with your right hand, keeping thighs lined up next to each other and right leg in line with your hip.
Hold for 10-30 seconds and repeat on the other side.

Calf Stretch

Start in push-up position.
Place one foot on top of the opposite leg.
Put pressure on the bottom foot by trying to lower your heal to the ground. You will feel the stretch in the back of your lower leg.
Hold the stretch for about 20-30 seconds then switch to the other foot.

Tricep Stretch

Sit or stand in a relaxed position with your back straight.
Raise your right arm straight overhead, then bend it so your right hand is on the middle of your upper back. Your biceps and forearm should be touching.
Reach over with your left hand and grasp your right elbow on the top.
Pull your right elbow gently toward your left side until you feel a stretch in your right tricep.
Hold the stretch for 10 seconds and repeat on the other side.

Shoulder Stretch

Sit or stand in a relaxed position with your back straight.
Place one arm across your body.
Keep your arm parallel to the ground and pull your elbow towards your opposite shoulder.

The perfect stretching routine with 10 simple stretches to do at home after an Orangetheory class or other HIIT workout.

Do you take time to stretch after working out? What’s your favorite stretch?

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Original article and pictures take www.eatingbirdfood.com site

пятница, 21 ноября 2008 г.

10 Stretches That Get You Shredded

1 secret to fat loss that trainers don't want you to know.

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Hey guys, it's johhny here from insanehomefatloss and today I'm going to teach you how to stretch for ridiculous muscle growth. This is one stretching method that you can use after every workout to maximize muscle growth and make sure your muscles stay lean and ripped.

Video Breakdown

0:24 I am going to give you 10 stretches that you should implement into your workout on a day to day basis. I am going to briefly show you the stretches and explain the benefits of each stretch, but I want to make sure that when you do this routine... you hold each stretch for 10-15 seconds.

0:40 #1 Hang your hams is the first stretch you are going to do and it stretches your hamstrings. So keep your back flat, bend over at the hips and let your torso hang while you are getting a nice deep stretch on your hamstrings.

1:15 #2 The 3 way V-stretch. So you want to spread your legs out as wide as your can, but you want to be comfortable and avoid pulling anything by over-spreading them. Keep your back flat and bend forward at the hips. You should feel this stretch throughout your legs, especially in the groin area. Next, you want to lean to the left and with your right arm, grab your left calf. Lastly, you want to do the right side.

2:32 #3 Hip flexor stretch. It is often overlooked, but you definitely want to warm those up before any type of workout to avoid energy. Start out with your right knee on the floor and left leg forward. With this stretch you want to make sure you knee doesn't pass your toes. Drive the hip through (watch video) and switch legs.

3:33 #4 The groin stretch. So what you are going to do is keep your back flat, stick your butt out and squat down. When you are a point you feel comfortable and feel the stretch, put your hands together and use your elbows to push the knees out.

**The groin stretch is great for football and basketball players.

3:48 Pigeon stretch: Have one leg in front and one leg back as you lean forward. Switch legs and complete the same stretch.

4:32 Forward fold: Place feet straight out and together. Lean forward and focus pushing your stomach to your thighs.

5:28 Butterfly stretch: Place feet together and pull it close to the body. Then slowly lean forward placing your head towards your toes.

6:36 Child's pose: Lean towards the left, right and also lean towards the center for a complete back stretch.

7:08 Cobra pose: Place your self in push up position, and push up while keeping your lower body flat on the ground.

Alternate between the Child's Pose and the Cobra.

**Upper Body stretches

7:56 Hands behind the head: Pull the elbow towards the other side of the body for full stretch. Complete for both sides.

8:31 One arm over the front: Try placing the arm higher near the neck then at the lower chest area. This will allow you to get a complete overall stretch for the lat and shoulder. Do with both arms for the complete stretch.

9:08 Lat stretch: Grab on to a stable desk and lean forward with head between your arms while in a bent over standing position.

10:54 Chest and bicep stretch: Stand up with palm flat on the wall beside you. Lean your body forward for a full stretch. Complete for both sides.

12:00 Hamstring Stretch: Place both hands above you palms on the wall. Have one foot forward and one foot back. Lean forward as you stretch the leg behind you.

12:49 Hip flexor lunge: Go into a crescent lunge, and please the leg behind you further back for a hip flexor stretch.

14:32 Spinal twist: Lay on your back in an arms and legs out X position. Lift one leg over the other while keeping the upper body flat on the ground. Repeat this with both legs.

16:01 Leg over head stretch: Lay on your back, and while keeping your legs together lift and try to stretch the legs behind the head.

I hope these stretches serve you well.

And if you want 3 more tips for growing muscle FAST, check out this video now.

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I had the toughest time building muscle when I first started. But everything turned around for me once I discovered a special style of workouts called After Training. With Afterburn Training, I was finally able to build the ripped muscle and get the six pack abs I've always dreamed of having.

Find out how Afterburn Training can help you get the body you've always wanted too.

You deserve to know, check out this video now.

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Train Hard,

-Jonny

P.S. Share this video on Facebook with this link.

http://youtu.be/F5MtrIsOhUE

Original article and pictures take s.ytimg.com site

понедельник, 17 ноября 2008 г.

10 Post-Workout Stretches Everyone Should Do

Despite our habits, we aren't doing our bodies any favors by skipping a post-workout stretching session.

There's skepticism within the medical field regarding whether or not stretching prevents injury, but it's generally agreed upon the practice is part of a bigger wellness picture that can help keep your body healthy.

According to the staff at Camelback Sports Therapy in Phoenix, Arizona, stretching increases flexibility, which helps prevent injury during and after physical activity. It also maintains and increases joint mobility and range of motion over time.

It's important to treat stretching as a gentle routine to counterbalance the high-impact or high-intensity of workouts. Camelback Sports Therapy has a full-body stretching routine it recommends to patients to help ease pain or tightness and recovery from any type of activity.

Note: Hold each stretch for 30 seconds and repeat two to three times on each side.

Original article and pictures take www.active.com site

четверг, 6 ноября 2008 г.

10 pill-free ways to manage pain

Pushing your limits in the gym leads to solid gains, but it can sometimes, unfortunately, lead to pain due to pulls, strains, and other injuries. When you feel any type of pain in your muscles, tendons, or ligaments, it’s time to put down the weights and heal your body. This doesn’t mean popping a pill and calling it good. Instead, try some of these alternative ways to manage acute and chronic pain. Why go sans pills? Adam Graves, N.D., LA.c. and founder of Colorado Natural Medicine, says that pills like Advil can help with inflammation in the short-term, but they don’t help muscles heal and recover in the long-term—and that's the end goal when it comes to keeping the body healthy and free of aches and pains.