Monthly Archives: November 2015

Arm Stretches!

photo for blog 48SATURDAYS STRETCHING!

Types of stretches:
STATIC
DYNAMIC
Proprioceptive Neuro-muscular facilitation

Who should stretch: everyone (even cats and dogs do!)

Benefits of stretching:
Increase range of motion, increase muscle tone, warming up muscles, relieve stress, help prevent injuries

When to stretch? In the morning, at work, after sitting or standing a long time, when you feel stiff, before workout, during workout, and after workout

How long to stretch? Beginner: 15-20 seconds, intermediate 20-30 seconds, advanced 20-45 seconds per stretch

Tricep Press Downs

photo for blog 45There’s nothing better than great toned arms, and you can do this through eating towards your goals and using the correct arm workouts. Here’s a workout that hits the back of your arms known as the “triceps” which has 3 parts (lateral, long, and medial head) this press down exercise works the lateral head intensely. Aim for 3-5 sets of 10-25 reps!

Good Form Vs. Bad Form: The Plank

photo for blog 43The Plank is the foundation, the non-negotiable for abdominal workouts because it works every facet of your core statistically. It’s not involved in shaping up the core or giving it the all around aestetic look but it helps strengthen the core and relieve any tension on the back. The core is your most vital muscle group.

Back Stretches for you!

photo for blog 41Types of stretches:

STATIC

DYNAMIC

Proprioceptive Neuro-muscular facilitation

Who should stretch: everyone (even cats and dogs do!)

Benefits of stretching:

Increase range of motion, increase muscle tone, warming up muscles, relieve stress, help prevent injuries

When to stretch? In the morning, at work, after sitting or standing a long time, when you feel stiff, before workout, during workout, and after workout

How long to stretch? Beginner: 15-20 seconds, intermediate 20-30 seconds, advanced 20-45 seconds per stretch

Posterior Delts (back of shoulder) Presses

photo for blog 40Are you working the back of your shoulders? Yesterday I posted the dumbbell flies with 3 initial starting positions to target the Middle deltoids. Today’s video is targeting the POSTERIOR Delts, it’s still hitting all 3 deltoids but specifically targeting the posterior delts which are neglected a lot.

Grab a barbell, and get a wide grip. Depending on length of your forearms and clavicles, bring to least your ears and then press back up for 1 rep. Aim for 3 sets of 8-10. You got this!