Six Basic Stretching Exercises

              Six Basic Stretching Exercises

All the strength coaches and fitness trainers recommend stretching as a part of your warm up routine and after working out. Thus this article focuses on six basic stretching exercises you can do for toning your muscles and reducing DOMS (Delayed Onset Muscle Soreness).

1. The Full Body Stretch

First stand straight with your arms by your side. Interlock the fingers of both hands and take them above your head and stretch your complete body while standing on your toes. This stretches the major muscles of your body and also increases the rate of height growth in young adults. Your palms should face the sky during the stretch. You must breathe in while taking your hands up and exhale when coming down. Remember breathing is essential. This stretching is also known as the tad asana in yoga.               

 2. Quad stretch

This is a very good stretching exercise for your quads or thighs in common. Just hold your leg in your hand, the leg touching the lower back and pull it outwards and backwards. This completely stretches your hamstring but also allows you to gain balance on a single leg. Perform this for both the legs for 10 minutes and see great muscle gains.

    

3. The Triceps Stretch

Triceps is one of the most resilient muscles in our body requiring a frequent push for size and strength growth. Just hold your arm above your head in such a way that your elbow touches your head and your forearm touches your ear. This completely stretches your triceps. Perform for both the arms alternatively.

4. The Lower Back Stretch

Sit on the ground. You must be on a flat surface to perform this exercise. Pull your left leg towards your belly and rotate your head in the right. Perform this with correct guidance and technique and you can work miracles for that lower back pain adults face. But it can be very harmful for you if not performed properly so keep care and pay attention. Perform this for both the legs.

   

5. Hamstring Stretch

Sit on the floor with both the feet in front of you. Reach out for your toes and try to grab them ideally. Many of you may fail for the first time so keep on increasing the stress gradually until it is too much for you. Don’t hurt yourself as we are trying to keep you away from the doctor not near him.

6. Shoulder Stretch

Whenever you lift something heavy above your head, the shoulders are the muscles doing the work for you. So, it is obvious to keep them in check. Place the back of one hand in the small of your back. With your opposite hand, grab the elbow and pull it forward gently. Repeat with the opposite side.   

These are the ten basic stretching exercises you must perform in your day to day life to keep the muscles in optimum state. I hope you liked this article. If you liked it, if you didn’t like it please comment and I would be glad to improve. Feedback is very important for me. For articles like this and more on supplementation, motivation, workouts and nutrition keep coming back to this blog.

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Never Ever Give Up

                          Don’t Give Up

From this Monday onward I am going to put up an article on motivation every first Monday of the month as motivation is like bath, successful people recommend it daily. This Monday’s article is on persistence or the art of never giving up. We will fight together and reach up for our goals together.

The road to success

One question often asked from successful people is that what different thing they do that they are successful and the majority are not. The common answer is that there is no shortcut or secret to success, it is only hard work, persistence and focus. Persistence is a very important part in the blueprint of successful people and today’s topic is about persistence or not giving up. It is not so that successful people do not face obstacles, failures and resistance but they have faith in themselves and the results are humongous. Thomas Alva Edison failed a 1000 times when inventing the common light bulb, can you believe it? Any person with a sane mind would have given up but he didn’t and his name is among the world’s best inventors of all time. He didn’t give up. The road to success is long and lonely and only those people reach their destination, who never give up. A very famous dialogue from Rocky Balboa is “It doesn’t matters how hard you can hit but how hard you can get hit and keep moving forward. That’s how winning is done.”

This dialogue always pumps me up and should pump you too as well. What matters is how long you can move without giving up. People following transformation programs or the people who are quite fat and enter the gym for the first time have two choices, one to give up or to push through and welcome their best looking self. The path to physically and mentally transforming your body through nutrition, supplementation and workouts is a long and depleting path but every time we have the choice, to give up, keep sleeping, never get up from your bed or get up early, go to the gym and smash your own records. So what are you going to do, huh? Get up and smash your goals make yours and your loved ones life better and become a hero. Be motivated every step of this way and emerge as the leader of your empire.

                            Never Ever Give Up

  If you liked this article, if you didn’t like this article please comment about it below I would appreciate it. If you have any questions, type them in the comment below I would be really happy to help. For more articles on supplementation, nutrition, workout and motivation keep coming back to this blog. Please like, comment and share.

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6 Reasons You Should Lift Weight Except For A Good Physique

6 Benefits of Resistance Training        Except the Toned Muscles

 

   1.    Accomplishment Of Goals

   Putting up posters of Arnold and Kris Gethin on the wall of my bedroom is how I am growing up. Why do I do this, spoiling the smooth wall paint?

I do this cause every morning I wake up I look at them and try to beat them and every night I sleep I try to beat them the again tomorrow.

Majority of us start resistance training or any other physical program with a goal in mind and when we start smashing these goals, we start drinking from the cup of success.

This, is a great thing we can apply to almost all aspects all aspects of life. Be it your desk job, a video game level you are trying to beat or a personal goal you are trying to achieve, with hard work, humility and persistence, you accomplish your goals.

    2.  Improvement In Mental Health

Exercise is not only good for your physical health but also good for your mental health. Many sports test your reaction time and strengthen your neuro muscular coordination. Lifting weights is as much a mental war as a physical one. Your will power increases.

The hormone produced by exercising is an addictive one. This hormone induces happiness after 30-40 minutes after you complete your workout. Thus your friends and family also stay happy and joyous.

3. Improved Fitness for Sports

Strength or resistance training increases your strength up to 4 times in 2 months, if you follow proper diet plan and training plan. This strength can be used in any sports you fancy.

You can jump shoot from far distance in basketball, you can smash the volleyball harder, you can jump harder, run faster and punch look stronger. The benefits and applications are endless.

4. Strong and Healthy Sexual Life

Oh God! What is he saying? Doesn’t he has any shame? Yes let’s accept it. Lifting weights can improve your sexual life and make you look like a superhero.

The male sex hormone, testosterone is responsible for good sexual life, good performance at the gym and the muscle growth you have.

Lifting weights increases the production of this hormone and thus indirectly affects your performance at the gym and in the bed. The great Arnold Schwarzenegger once said ’’ Pumping and humping is the healthiest things you can do’’

So, lift weights and become a hero in the gym, on the beach and in the bed.

5. Improved Energy and Strength

Have you ever wondered about that boy or girl at your school or job or at college who is always attentive, full of energy and does not gets stressed easily? Stop your secret admiration and get to the gym and start working out.

Exercise increases your energy levels, and lets you glide through your days smoothly. A study showed that people who exercised regularly had more energy than those who not. You will able to lift heavier weights, run faster, work harder and the promotion pay check will be yours.

6. Prevention of Injuries

Yes, you read it correctly. Exercising and weight training in specific, can prevent injury if done correctly. Your bone health does not degrade as you exercise regularly and thus, lesser chances of fracture prevail.

As your muscles, tendons, ligaments and bones condition, and strengthen lesser chances of cramping, hair line fractures and ligaments tear prevail.

When weight training, your muscles are in constant state of stretching and flexing. Thus increase the flexibility by manifolds and thus there are lesser chance of that lower back pain or pain in any other any joint.

So, we come to an end of this article. If you liked it or disliked it, please comment in the section below. For more articles on supplementation, nutrition and workout please keep coming back to ritvikfitness.com

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