Wednesday, May 9, 2012

Benefits of Stretching for people of All Ages

Stretching exercise have always been overlooked and underrated. Yet what most of us don't realize is how essential it is as part of any exercise routine or rehabilitation program. Stretching helps warm the body up and prepares the muscles for any physical activity. By deliberately lengthening the muscles, it increases flexibility and joint range of motion, thereby decreasing the risk of injury and muscle soreness.

Stretching is beneficial and this been proven in numerous studies. Just because you are still young and agile doesn't mean you can skip it; the same goes if you think you're too old and slow to do it. Stretching is for people of all ages, with physical benefits for both the old and the young:

Good Posting. Since frequent stretching prevents your muscle from being tight, maintaining a good posture won't be difficult. Good posture also alleviates pains and discomfort as you get older.
Flexibility. Stretching increases muscle flexibility. Thus, everyday task like lifting and bending become easier and less tiring. And since flexibility diminishes as you get older, the sooner you start stretching, the better.

Improved blood circulation.  Muscles need substance. Stretching allows blood, which provides nourishment, to circulate more efficient through the muscles.
Stress relief. Stretching relaxes tight, tense muscles that often accompany stress.
Enhanced coordination. Maintaining the full range-of-motion through your joints keeps you in better balance. Coordination and balance help keep you mobile and less prone to injury from falls, especially as you get older.

Try these stretching exercises that you can perform to enhance flexibility and coordination. These routines are also helpful in warming up your muscle and loosening your joints before engaging them in any strenuous physical activity.

CALF STRETCH
Stand upright
Step your right foot forward.
Slowly bend your right knee while your left leg straight.
Keep on bending your right knee until you feel the stretch on top of the thigh and on the hamstring.
Go back to starting position.
Repeat the exercise five times on each leg.

TRICEP STRECTCH
Place your hand on your upper back with your elbow pointing towards the ceiling.
With your hand, pull the elbow towards you head.
Hold this position for 10 to 30 seconds.

ABDOMINAL STRETCH
Lay on the floor on you stomach.
Place your hand on the floor at shoulder level up by straightening your arms.
Keep you hips flat on the floor.
Hold the position for 10 to 30 seconds.

STANDING QUADRICEPS STRETCH
Stand on one leg and pull the other foot up behind your bottom.
With your knees together, slowly push your hips forward to increase stretch.

CROSS SHOULDER STRETCH
Take your right arm across your chest.
Put your left hand on your right elbow.
Slowly pull your right arm towards you chest with your left hand,
Stop when you feel the stretch.
Hold this position for 10 to 30 seconds then switch arms.

ABDUCTOR MUSCLE STRETCH
Start by sitting on the floor with legs straight out in from of you.
Bend your right leg then cross it over your left leg so that the foot is on the outside of the knee.
With your left arm to support your body until you feel the stretch in the outer thigh.
Hold for 15 seconds then release.
Repeat the exercise with your left leg.

UPPER BACK STRETCH
Start by sitting on a mat with your knees crossed.
Extend your arms, cross your wrist, and clasp your fingers.
Keep you lower back firm and your body upright.
Slowly curve your body until you feel the stretch.
Hold your position for 10 to 15 seconds.

SEATED BUTTERFLY STRETCH
Sit on the mat with your legs straight.
Bend your knees and bring the soles of you feet together, with knees opening out to sides.
Hold your feet and ankles with both hands.
Slowly lean forward, keeping your spine straight.
Hold your position for 10 seconds then release.
Repeat the exercise five times.

SEATED HAMSTRING STRETCH
Sit on the mat with your legs straight.
Bend your left knee up and let that leg drop to the side.
Lean forward from the hips with your chest up.
With your arms outstretched, reach for your right toes.
Hold that position for 10 to 15 seconds and then switch leg.

Thursday, May 3, 2012

How to Achieve Six Packs Abs?

The defined abs is the final touch on every man's physique. You'll be happy and always remember the times that you first see the good pattern on your stomach. On another hand, strong abs muscle are one of the basis for having a good posture because spine is more responsible to handle the pressure, which also prevents back ache or injury. These abs muscles normalize the core, which is necessary for movements of all extreme parts of the body. Abs muscles are necessary for every type of exercise.

Genetic differences between people can't be denied. It's true that there are known body types. For example, endomorphic, rounder and chubbier; ectomorphic, thin and more frail; mesomorphic, or athletic. How visible and defined your abs depends on the characteristics of the fatty tissue under your skin, and how strong your muscle react to growth depends on your genetic muscle composition. Almost every guys can get defines six-pack, but how much work is required to get one varies from man to man. Some guys have muscles in the cradle; other has to work hard for it.

Motivation is the key to keep you going for a six-pack exercise to establish a good abs. It's also the best if you will make a record of your improvement as part of your daily exercise routine. Examples are taking photos of you, measuring muscle size and record your strength count. You should get a before photos to stick to your training habits and diet. You will use this to compare any differences before and after certain period. Your body statistics is also important. Measure your chest, arm and stomach using tape measure and record it as your reference. Your weight is the part of your routine. Check you weight at the start of your training and check again your weight probably after 4 weeks to see if there is gain to your weight. Measure also your strength. Make a record of you maximum repetition per abs exercise. Don't stick on 12, 12 don’t have an effect for you, this is the time to modify your abs exercise and make it to failure as possible for maximum muscle growth.

Most of the muscle builder can't hardly brace for crunches at the end of training. You should do this to maximize your workout routine. Directly after your bench presses, do 25 crunches, ideally on the bench. That's the best way to ensure that you do them. Plus, you don't have to look for a mat. Just make sure there aren't many people waiting for their turn. Also do abs workout at the beginning of your training. You're relaxed and can concentrate on the stomach muscles. Once you've built the muscular foundation, six-pack training is fun. Get through it by thinking about it will pay off later.
Basically, each exercise must have a 10-12 reps and do it for 3-5 sets to reach the limit. Exercise must do it properly and never cheat. Properly by having a correct rhythm of without swinging and make it slowly. Also practice proper breathing. Always exhale during the exertion. Always go intense exercise in every set even when you feel it burns. In every abs exercise, do atleast five core exercises which target all of your abs part like the upper, lower, oblique, pelvic muscle. Rest is important after the training. About 24-48 hours rest to recover, repair and grow your muscle and ready for another intense training after. Remember that your muscle will grow while having rest not on the gym.

If you vary the pace of your exercises, you can stimulate your muscle growth. For the fist eight reps of an exercise, you need to spend four seconds on the positive as well as negative movements. Cut the time in half for the next four reps, so two seconds in and two seconds out. This strategy places more demand and effort on your muscle.

If you already got a six-pack, you can get bigger by train all muscle parts of the rectus abdominal muscle with different exercises (10-12 reps, or to failure) you shouldn't combine exercises for the upper abs (such as forward bends) with the lower portion (like pelvic lifts), but you can carry them out at different angles (for example, on a slant board). This will accentuate your already visible muscle.

Finally, load your protein. Protein is important when it comes to nutrients for men. Protein from naturally rich sources like fish, meat, and milk products is the base that your body uses to build muscle. Just like all food, the amount you eat is what counts. A lack of protein makes the body weak, so athletes (like you) should eat up to 1.8 grams of protein per kilo body weight. That's the maximum dose; your body will excrete any more. You can take some fast action supplements like whey protein to get your daily protein allowance each day. It's better to take protein after your training since muscle will repair after hard training.

Good luck guys!