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Stretching should be part of your training. It may increase your flexibility and improve the range of motion of your joints. You can stretch before workout, but for sure reserve stretch after the workout.
Stretching should be gentle, without bouncing. If you feel pain, then you stretch too far. Try to hold each position at least for 30seconds.
If you are sore after the training in a specific body area, repeat the stretch.
you know I always mention: do not forget to warm up, cool down and stretch.
And I say it again and again. Stretching is so important, makes you flexible, limber, leaner, younger. It should be part of your workout routine every day.
My mother does every morning yoga - stretching. I was always wondering why she does that. But as I was more serious about fitness, I realized if I want to workout every day, I need to stretch every day.
Sometimes I wake up in the morning and feel pain in my lower back. It really helps me to stretch, to release the pain and become more flexible and ready for workout. This routine is very simple and it helps me, so it could help you too when you are not feeling perfect.:-)
Stretching decreases your chance of getting injured. Flexibility in your joints and muscles can improve your overall daily performance at work and in your sports. Keep your body young and become limber. You will be less tired than someone with poor flexibility.
This is my basic routine I do each day after my workout.
if you are Beginner and finished the first week of the training Total body workout 1, you are ready to move to the next training.
In the second week you are still working on your endurance and developing strength. This week you change the workout. I suppose you to workout 3-4 times per week.
Let`s get started!
Pavla
BEGGINER: WEEK 2
WARM UP
TOTAL BODY WORKOUT 2, 3
STRETCHING
1. WARM UP
You can do the same warm up routine as the first week. You can also change it and start with marching and slowly change it to jogging. Your warm up should be at least 5min long.
Warm up routine:
jogging or jump rope, 1-2 min
jumping jacks, 1min
cross country sky, 1min
thigh stretch, 1min
2. TOTAL BODY WORKOUT 2
This training makes you feel great, fit, healthy and energetic. Concentrate on your body as a whole. Tone and tighten your entire body from shoulders to calves, leaving you with a complete feeling of satisfaction and balance.
Recommendation:
I use 8lbs dumbbells
try to do up to 3 rounds
Workout routine:
arms up holding weights, jogging with high knees, 1min
squat x press over head, 2min
plyo jacks, 1min
squat thrust, 2min
push up x feet in and out, 1min
TOTAL BODY WORKOUT 3
Great training for toning and strengthening your entire body. After the workout you feel all your muscles, especially lower body.
Recommendations:
if your goal is to lose weight, add cardio for 15min before and 15min after the training (jogging, walking, jumping jacks...)
I use 5lbs dumbbells
do 20resp of each exercise
go up to 3 rounds
stop whenever you need to, have a quick rest, but then continue, do not give up
Workout routine:
squat x dummbell overhead alternate, 20 reps
side lunge x touch down x reach up, 20 reps (right leg)
side lunge x touch down x reach up, 20 reps (left leg)
overhead chops, 20 reps
squat and twist and reach, 20reps
3. STRETCHING
As a beginner you can be really sore after the workout or the other day after you exercised. Reason why you are sore is because your body is not used to exercise. Always stretch after the workout.
Stretching helps you to release muscle pain, be leaner, limber, look great, taller and feel great.
we train together every day. But honestly do you also stretch after each workout?
Stretching is very important and as long as you are flexible you stay young.
I stretch every day after workout and I can proudly say - I can touch my toes. Can you touch your toes? Do you think stretching is only for women? Stretching is for everyone, young, older, man or woman, beginner or advanced.
Let`s try this simple stretching routine after your training.
This stretching routine is great for the ones, who suffer from lower back pain (sciatic pain).
Exercise is usually better for relieving sciatic pain than bed rest. You might rest for a day or two, but after some time, inactivity will make the pain usually worse. You need to strengthen your abdominals and back muscles.
Try this routine, take your time and enjoy it.
Pavla
Prone position on elbows, lift up and hold for 5-30sec, repeat 10times
prone position on hands, lift up and hold for 5-30sec, repeat 10times
one arm x opposite leg lift and hold, 5-30sec, repeat 10times
switch arm x opposite leg lift and hold, 5-30sec, repeat 10times
lie on your back and bring the knee in (up to your chest) and press, 5-30sec, repeat 10times
switch leg and bring the knee in and press, 5-30sec, repeat 10times
prone twist pose, 5-30sec, repeat 10times
switch leg and prone twist post, 5-30sec, repeat 10times
