The Stretching Bible: The Ultimate Guide to Improving Fitness and Flexibility
Askmen - Flexibility Stretching
6
AskMen.com - Flexibility stretching http://www.askmen.com/sports/bodybuilding/57c_fitness_tip.html 1 de 2 26/02/2006 19:17 Check Out Our Top 99 Women Add AskMen.com To Your Favorites Make AskMen.com Your Home Page Sunday, February 26 2006 | 10:15 AM EST - UPDATED 7 DAYS A WEEK Advertising Info | Content Licensing | Media Requests Home > Health & Sports > Bodybuilding & Fitness > Flexibility stretching Stretching Can Perfect Your Muscles By Ian Lee Fitness Specialist - Every 2nd Thursday PAGES: | 1 | 2 | 3 | << Previous Page Triceps Raise your arm straight up. Bend your elbow as if you were trying to scratch your back. Using the other arm, grab your elbow and pull back. Biceps Stand facing a flat surface, like a wall. Stretch your arm out at shoulder level along the wall. Make sure your entire arm and shoulders hugs the surface, then turn your torso away and extend your arm straight as much as possible. Lats (back) The easiest way to stretch your lats is to grab on to something with a close grip a t waist level, then bow down (like they do in Japan) and push backwards with your legs. Exhaling gives extra results. Quads While standing, bend your right knee and grab on to your ankle with your right hand. Pull your ankle towards your buttocks. Make sure you keep your stretched leg perpendicular to the floor and hold on to something so that you don't fall down. Do other side. Hamstrings Rest your foot on something above knee level and bend over your leg as if you were trying to touch your knee with your forehead. Keep your knee slightly bent. Do other side Calves Straighten your arms and put your hands up against a wall at face level. One foot should be closer to the wall than the other (pretend you are trying to push the whole surface). Ground the heel of your foot away from the wall and bend your elbows, bringing your face close to the surface in front of you. stretch it up Stretching is an intrinsic part of working out; it helps prevent a lot of injuries. Keep doing it before, during and after each exercise, and you will likely never have a cramp or injury at the gym. And don't worry about looking like a dork, all pros stretch before workouts. Resources: http://www.enteract.com/~bradapp/docs/rec/stretching/ http://kirtland.cc.mi.us/~balbachl/stretch.htm Article Suggested By:Richard Farliss, Portsmouth, NH Do You Have Dysmorphia? If people always tell you that you're massive yet you see a wimpy guy in the mirror, you may be falling victim to a serious illness. More Break Your Plateau Cycle If you've hit a point where your muscle mass has stopped increasing, we've got what you need to shock them into growing again. More Train Outside The Lines If you want your muscles to continue growing, trick them by mixing up your routine and applying more variety. You'll only get 1 result. More FITNESS GUIDE Get Big Now Get better results JUST METAL Latest Fashion in Rings Titanium premium rings AB ARTICLES Fat Burning exercises Abdominal exercises WORKOUT ESSENTIALS Fitness Fitness Equipment Legal Steroids Healthy Diet Winter Olympics HOME BOARDS Top 99 Women Video of the Day Find Women Now Doyle's Room Top 99 Women Who is No.1? Be a Better Man Top 200 Albums Men's Horoscopes Great Male Survey Joke of the Day Video of the Day Gadget of the Day Site of the Day Doc Love's System Double Your Dating Join Player's Guide Member Login Join Virtual Trainer Member Login Newsletter Sign-Up Free Contests Message Boards About Us Advertising Info Content Licensing Media Requests Home Dating & Love Sexuality Women Men Fashion & Lifestyle Health & Sports Power & Money Entertainment Poker
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Home > Health & Sports > Bodybuilding & Fitness > Flexibility stretching
Stretching Can Perfect Your Muscles
By Ian LeeFitness Specialist - Every 2nd Thursday
PAGES: | 1 | 2 | 3 |
<< Previous Page
TricepsRaise your arm straight up. Bend your elbow as if youwere trying to scratch your back. Using the other arm,grab your elbow and pull back.
BicepsStand facing a flat surface, like a wall. Stretch your armout at shoulder level along the wall. Make sure your entirearm and shoulders hugs the surface, then turn your torsoaway and extend your arm straight as much as possible.
Lats (back)The easiest way to stretch your lats is to grab on tosomething with a close grip a t waist level, then bow down(like they do in Japan) and push backwards with your legs. Exhaling gives extra results.
Quads
While standing, bend your right knee and grab on to your ankle with your right hand.Pull your ankle towards your buttocks. Make sure you keep your stretched legperpendicular to the floor and hold on to something so that you don't fall down. Do otherside.
HamstringsRest your foot on something above knee level and bend over your leg as if you weretrying to touch your knee with your forehead. Keep your knee slightly bent. Do otherside
CalvesStraighten your arms and put your hands up against a wall at face level. One footshould be closer to the wall than the other (pretend you are trying to push the wholesurface). Ground the heel of your foot away from the wall and bend your elbows,bringing your face close to the surface in front of you.
stretch it up
Stretching is an intrinsic part of working out; it helps prevent a lot of injuries. Keep doing
it before, during and after each exercise, and you will likely never have a cramp or injuryat the gym. And don't worry about looking like a dork, all pros stretch before workouts.
Resources:http://www.enteract.com/~bradapp/docs/rec/stretching/ http://kirtland.cc.mi.us/~balbachl/stretch.htm
Article Suggested By:Richard Farliss, Portsmouth, NH
Do You Have Dysmorphia?If people always tell you that you're massive yet you see a wimpy guy in the mirror, youmay be falling victim to a serious illness. More
Break Your Plateau CycleIf you've hit a point where your muscle mass has stopped increasing, we've got whatyou need to shock them into growing again. More
Train Outside The LinesIf you want your muscles to continue growing, trick them by mixing up your routine andapplying more variety. You'll only get 1 result. More
FITNESS GUIDE
Get Big Now
Get better results
JUST METAL
Latest Fashion in Rings
Titanium premium rings
AB ARTICLES
Fat Burning exercises
Abdominal exercises
WORKOUT ESSENTIALS
Fitness
Fitness Equipment
Legal Steroids Healthy Diet Winter Olympics
HOME BOARDS
Top 99 Women
Video of the Day
Find Women Now
Doyle's Room
Top 99 Women
Who is No.1?
Be a Better Man
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Disclaimer: This article is for entertainment purposes only. AskMen.com strongly recommends thatyou consult a physician before beginning any exercise program. AskMen.com is not a licensedmedical care provider. The reader should understand that participating in any exercise program canresult in physical injury and agrees to do so at his own risk. The findings and opinions of authorsexpressed herein are those of the author and do not necessarily state or reflect those ofAskMen.com.
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Triceps
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Shoulder Exercises
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Chest
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Home > Health & Sports > Bodybuilding & Fitness > Stretching exercise
Stretching Can Perfect Your Muscles
By Ian LeeFitness Specialist - Every 2nd Thursday
PAGES: | 1 | 2 | 3 |
<< Previous Page
types of stretches
BallisticBallistic stretching was prevalent in the past, but is seldom used among mostprofessionals today due to its unsafe nature. Such stretches use a person's ownmomentum to hyperextend a muscle beyond its normal limit. For example, whenstretching a hamstring, a person would forcibly press down or bend over towards theknee in a jerking motion.
StaticStatic stretching does not require a partner and is very safe and effective. To perform astatic stretch, simply set yourself in position and use your own strength to get thedesired tension. Once in place, hold the stretch in a comfortable yet firm pose.
Passive/IsometricPassive and isometric stretching is quite possibly the best and most frequently used. Toperform either one, you need outside assistance, like a towel, a partner or a wall toincrease the range of movement. Not as dangerous as ballistic stretching and littlemore forceful than static stretches, this category is a must for some body parts, likecalves.
how to stretch
Today, ballistic stretching is frowned upon, unless you are a gymnast or ballerina. Youshould never jerk a muscle beyond its limit. If it doesn't feel comfortable, don't do it.
Warming up before stretching is very important. A warm-up will increase elasticity andcoordination; in other words, it will reduce the risk of having an injury while stretching,which would be a shame since stretches are supposed to prevent injuries. Keep inmind that stretches are not warm-ups! A warm-up starts with joint rotations, then a littlebit of cardio or aerobics -- about 5-10 minutes.
After the warm-up, stretches are usually performed before, during and after an exercise.They work best when held for up to 30 seconds. Instead of just sitting on a benchwaiting for your next set, stretch; it will give you something to do.
Isolate muscles while you stretch. It's always better to work on one muscle at a timethan a whole bunch of them at once. Isolating one muscle gives you more control.
stretch different muscles
ChestStand next to the edge of a surface, like a doorway. Grab on to the edge of the surfacewhile keeping your hand a bit above shoulder level, your arm slightly bent and yourelbow down. Bend your torso away from the surface until you feel tension in your chest.
ShouldersGrab your left shoulder with the right hand. While holding your left shoulder, keep yourright elbow at chin level. Grab that very same elbow with your free left hand and let goof your shoulder. Now pull your right elbow back with your left hand and push yourelbow out as if you were throwing an elbow hit to the side. Repeat with other shoulder.Don't push out with your elbow too much; the brunt of the stretch should come frompulling the elbow.
Don't forget about your triceps, biceps and hamstrings... Next >>
Article Suggested By:Richard Farliss, Portsmouth, NH
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2 26/02/2006 19:20
Do You Have Dysmorphia?If people always tell you that you're massive yet you see a wimpy guy in the mirror, youmay be falling victim to a serious illness. More
Break Your Plateau CycleIf you've hit a point where your muscle mass has stopped increasing, we've got whatyou need to shock them into growing again. More
Train Outside The LinesIf you want your muscles to continue growing, trick them by mixing up your routine andapplying more variety. You'll only get 1 result. More
Losing Your Hair?Losing your hair and tired of using products and drugs that don't work? Try RevivogenScalp Therapy Formula for hair loss and thinning hair is a topical solution made from thenature's most powerful ingredients to attack the cause of hair loss safely and effectively.Get more info.
Disclaimer: This article is for entertainment purposes only. AskMen.com strongly recommends thatyou consult a physician before beginning any exercise program. AskMen.com is not a licensedmedical care provider. The reader should understand that participating in any exercise program canresult in physical injury and agrees to do so at his own risk. The findings and opinions of authorsexpressed herein are those of the author and do not necessarily state or reflect those of
AskMen.com.
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Home > Health & Sports > Bodybuilding & Fitness > Flexibility stretching
Stretching Can Perfect Your Muscles
By Ian LeeFitness Specialist - Every 2nd Thursday
PAGES: | 1 | 2 | 3 |
<< Previous Page
TricepsRaise your arm straight up. Bend your elbow as if youwere trying to scratch your back. Using the other arm,grab your elbow and pull back.
BicepsStand facing a flat surface, like a wall. Stretch your armout at shoulder level along the wall. Make sure your entirearm and shoulders hugs the surface, then turn your torsoaway and extend your arm straight as much as possible.
Lats (back)The easiest way to stretch your lats is to grab on tosomething with a close grip a t waist level, then bow down(like they do in Japan) and push backwards with your legs. Exhaling gives extra results.
Quads
While standing, bend your right knee and grab on to your ankle with your right hand.Pull your ankle towards your buttocks. Make sure you keep your stretched legperpendicular to the floor and hold on to something so that you don't fall down. Do otherside.
HamstringsRest your foot on something above knee level and bend over your leg as if you weretrying to touch your knee with your forehead. Keep your knee slightly bent. Do otherside
CalvesStraighten your arms and put your hands up against a wall at face level. One footshould be closer to the wall than the other (pretend you are trying to push the wholesurface). Ground the heel of your foot away from the wall and bend your elbows,bringing your face close to the surface in front of you.
stretch it up
Stretching is an intrinsic part of working out; it helps prevent a lot of injuries. Keep doing
it before, during and after each exercise, and you will likely never have a cramp or injuryat the gym. And don't worry about looking like a dork, all pros stretch before workouts.
Resources:http://www.enteract.com/~bradapp/docs/rec/stretching/ http://kirtland.cc.mi.us/~balbachl/stretch.htm
Article Suggested By:Richard Farliss, Portsmouth, NH
Do You Have Dysmorphia?If people always tell you that you're massive yet you see a wimpy guy in the mirror, youmay be falling victim to a serious illness. More
Break Your Plateau CycleIf you've hit a point where your muscle mass has stopped increasing, we've got whatyou need to shock them into growing again. More
Train Outside The LinesIf you want your muscles to continue growing, trick them by mixing up your routine andapplying more variety. You'll only get 1 result. More
KENNETH COLE
Men's Fashion
Designer clothes
FITNESS GUIDE
Get Big Now
Get better results
AB ARTICLES
Fat Burning exercises
Abdominal exercises
WORKOUT ESSENTIALS
Fitness
Fitness Equipment
Legal Steroids Healthy Diet Winter Olympics
HOME BOARDS
Top 99 Women
Video of the Day
Find Women Now
Doyle's Room
Top 99 Women
Who is No.1?
Be a Better Man
Top 200 Albums
Men's Horoscopes
Great Male Survey
Joke of the Day
Video of the Day
Gadget of the Day
Site of the Day
Doc Love's System
Double Your Dating
Join Player's Guide
Member Login
Join Virtual Trainer
Member Login
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Men.com - Flexibility stretching http://www.askmen.com/sports/bodybuilding/57c_fitness_tip.html
Losing Your Hair?Losing your hair and tired of using products and drugs that don't work? Try RevivogenScalp Therapy Formula for hair loss and thinning hair is a topical solution made from thenature's most powerful ingredients to attack the cause of hair loss safely and effectively.Get more info.
Disclaimer: This article is for entertainment purposes only. AskMen.com strongly recommends that
you consult a physician before beginning any exercise program. AskMen.com is not a licensed
medical care provider. The reader should understand that participating in any exercise program canresult in physical injury and agrees to do so at his own risk. The findings and opinions of authorsexpressed herein are those of the author and do not necessarily state or reflect those ofAskMen.com.
How To Get Ripped
Ab Lounger
Circuit Training
Training Partner
Personal Trainer
Stretching
Dumbells
Protein Shakes
Gain Muscle Mass
CARDIO WORKOUT
Cardio Workout
Cycling Training
Running
Burn Calories
Aerobic Exercises
Boxing
Rollerblading
BICEPS, TRICEPS &
SHOULDERS
Triceps
Biceps
Shoulder Exercises
CHEST, BACK & LEGS
Chest
Leg Press
Upper Body Workout
Back Exercises
MORE...
Love Handles
Recovery Foods
Protein Bars
Sports Injury
VIEW COMPLETE LIST
HowStuffWorks - VitaminsFark
Latest ArticlesUpdated daily, 24/7
Join Our Newsletter
A Weekly Improve Yourself
Guide
Diet & Muscle Plan
AskMen.com's Amazing
New Guide
Our Message Boards
Talk & meet people
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