Saturday, July 11, 2020

Hyperextension of Back (Back Stretches)

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Back Hyperextension Stretch

Here’s another simple yet powerful stretch in our back stretch series.

If you ever tried yoga, you may be familiar with this move as the cobra stretch.

As is always the case with stretches, a little goes a long way: a stretch doesn’t have to be complicated to work. Consistency is the most important if you want to improve your flexibility or minimize pain.

How To: Back Hyperextension Stretch

  1. Lie on your mat with your face to the floor. Your arms should be bent at the elbow (elbows in line with your chest).
2. Breathe in. As you breathe out, slowly lift your torso until you support the weight of your upper body on your elbows. Press your hips into the floor, don’t lift them.
3. Keep your neck relaxed. Hold for 15 seconds.

 

Triceps Dips (Training with Your Own Body Weight)

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Bodyweight Training – Tricep Dips

Tricep dips are a go-to bodyweight exercise to develop upper arm strength.

As their name suggests, tricep dips target your triceps – the muscles allowing you to perform moves such as extending your elbow or pushing your arms forward.

This exercise is very challenging but it can be modified for all levels from beginner to advanced.

Always warm up your body before starting the main part of your workout.

Learn how to do tricep dips here:

How To: Tricep Dips

You’ll need a bench or another sturdy surface to do tricep dips: the side of your couch, a desk, kitchen counter.

1. Put your palms on a bench or another hard surface. Your arms should be straight, and your palms are facing your back. Feet are about hip-width apart. The further out you stretch your legs, the harder the exercise will be.
2. Slowly and with control lower yourself until your arms are bent at 90°. Hold for 2 seconds, then push back up to reach the starting position.

 

Check out our articles for more:

  • Lower back stretches
  • Glute stretches
  • Shoulder stretches
  • And more!

Exercise Benches | Bench Press Workouts

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Exercise Benches | Bench Press Workouts

The fitness bench is commonly used for chest and back exercises. But you can also use this bench press for a quick abdominal workout or some triceps dips. You can choose either flat or adjustable, though it’s advisable to get an adjustable exercise bench so you can do incline and recline exercises. We have fitness benches in different styles and in all sorts of brands.

Chest Stretch (Chest and Arm Stretches)

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One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

The chest is made up of pectoral muscles – major and minor. The pectoralis major covers the front of the upper chest and is attached to the upper arm. This muscle is responsible for major arm movements such as flexion, rotation, and adduction towards the body. Strengthen your pectoral muscles by doing exercises that target those muscles. The Chest Stretch is one of those exercises.

 

STEP 1: Stand (with legs slightly bent and feet hip-width apart). Hold your abdominals tight. Your head, neck, and shoulders should stay relaxed. With your back straight, clasp your hands behind your back.
STEP 2: Lift your arms behind you until you feel the stretch across your chest. Hold for about 10 seconds.

It would be relaxing to get into a really good Stretching session to release all of the accumulated tension our bodies take each day. For a great full, upper, or lower body Stretching Sequence, go to Fitness Exercises: Stretching Sequences.

Squats (Training with Your Own Body Weight)

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Squat, similar with Lunges, is a great all-around exercise for the legs. This Fitness exercise is a tried-and-tested lower body exercise for anyone without knee problems. Squats focus on your hamstrings and gluteals, and also target your abdominal muscles and lower back since they are used for balance.

The Squats come in many variations. Learn the basic type of Squats in this section:

STEP 1: Stand (with legs slightly bent and feet hip-width apart) and keep your back straight. Put your hands on your hips.
STEP 2: Slightly lean forward. Bend your knees and lower your upper body. Be sure to keep your heels on the floor.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with your own body weight, the important thing to do is to start realistically and keep at it – at all costs.