This week we will concentrate on flexibility and stretching of the upper body.
It is important to stretch your muscles , it prevents injures when doing harder workouts and it keeps you flexible.
THE WORKOUT
The bridge (glutes, back, thighs)
how its done;
- Lie on your back with your knees bent, keeping your feet on the floor.
- Push your feet into the floor and draw your hips up, keeping your shoulders on the floor.
The cobra (abs, pecs, back)
how its done;
- Lie on your front with your hands under your shoulders.
- Keeping your hips on the floor, push your arms straight.
- Hold for a few seconds, then come down.
Back bends (shoulders, back)
how its done;
- Place your palms on your lower back, lift your chest and bring your elbows together.
- Bend back as far as is comfortable.
The camel (abs, quads, lower back)
how its done;
- Kneel down, keeping a 90-degree angle in your knees.
- Reach back and try to grab your ankles.
- If you can’t then just go back as far back as you can.
Follow this 4 week plan .
The plan
Week one
Monday Bridge straight up and down x 10; Cobra x 5
Wednesday Standing back bends x 5; Bridge straight up and down 2 x 10
Friday Bridge straight up and down 3 x 10; Cobra x 10
Week two
Monday Bridge + hold for 5 seconds each time 3 x 10; Cobra + hold with hand off floor for 10 seconds 3 x 10
Wednesday Standing back bends x 10; Stretch chest + shoulders
Friday Bridge + hold for 5 seconds each time x 15; Cobra + hold with hands off floor for 10 seconds 4 x 10
Week three
Monday Bridge into half wheel (steps 1-3) + hold for 10 seconds x 5; Camel x 5
Wednesday Bridge into half wheel + hold for 10 seconds x 10; Camel x 10
Friday Bridge into half wheel + hold for 10 seconds x 15; Camel x 15
Week four
Monday Bridge into half wheel + hold for 20 seconds x 10; Cobra (with arms outstretched to side. Lift lower legs too.) 3 x 10
Wednesday Bridge into half wheel + hold for 20 seconds x 15; Cobra (with arms outstretched to side. Lift lower legs too.) 3 x 15
Friday Bridge into half wheel + hold for 25 seconds x 15; Cobra (with arms outstretched to side. Lift lower legs too.) 3 x 20
BY KAPA187
looks easy enough
Ba LT edit the title… “STETCHING”
too easy,i can do better
Thank ba LT. But why doyou put pictures of Chonchos and bazungus on these topics.
Surely Iris can be put on here. She really is flexible!
If you stretch when your muscles are cold you risk injury, never ever ever stretch on a cold muscle . Stretching of muscles should always be done after you have raised your heart rate for at least five minutes or after a workout. Do not just stretch and expect flexibility
Hey Marlene a few things may help. Always eat your thared cheese with a small apple or orange. ALWAYS. They cancel each other out that way. A Beverly Hills dietician taught me that? years ago. Also I eat almonds every day but note there are 80 calories in about 12. Also, if you want to stay away from chemicals(i.e. Splenda) you can use Stevia but make sure it’s not Truvia(still chemicals) it’s Raw Stevia(from Trader Joe’s I use.) Also, one tablespoon of olive oil is 45 calories so beware.