Don't skip stretching when you're short on time, just do this quick routine!
 |
| Cute fitness girl stretching her body on isolated white background |
Perform an online search for stretching exercises and you'll find some quality stretches and very complete exercise descriptions. What you won't find is the hardcore truth. And the truth is that most of us think stretching sucks. That's right: Most people hate the thought of stretching and would rather perform 20 extra minutes of cardio or just head home than stretch at the end of a workout.
What I've discovered after years of training clients is:
- We don't hate to stretch - we just hate the thought of having to do it.
- We feel better physically and mentally when we do stretch.
- The only way to make stretching a positive experience is to limit the stretches so the mind doesn't loathe the thought of it.
The solution is to perform a limited number of stretching exercises but to make them amazingly effective. I discovered this by using the strategy on myself. So to improve flexibility, help prevent injury (no matter what the studies say) and to just feel a sense of relaxation, try this quick and simple routine after your strength training workouts and before/after your cardio workouts.
Doorway Stretch (chest, shoulders, calves)
Seated Stretch (back, hamstrings)
 |
| ... Free Image of Rear View Of A Cute Fitness Girl Stretching Her Body |
 |
| Pretty Girl Stretching Her Body In Black Gym Dress Stock Photo ... |
 |
| AUSTRALIAN FOOTBALL FITNESS: Static Stretching Exercises |
 |
| in-1 Total Body Fitness with Desi Bartlett - Parenting Without Tears |
Source : http://healthnews.ediets.com/fitness-exercise/total-body-stretch-3-quick-moves.html
Related video about Fitness Total Body Stretch: 3 Quick Moves
Cathe Friedrichs Total Body Stretching
Cathe Friedrichs Total Body Stretching Order this DVD at shopcathe-com Enjoy three basic easy to follow beginner to intermediate stretch segments that engage all the major Fitness Total Body Stretch: 3 Quick Moves
Commonly question about Fitness Total Body Stretch: 3 Quick Moves
Question :
Clean and presses: 2 sets, 8 repsLats
Barbell pullovers: 2 sets, 8 repsBiceps
Barbell curls: 2 sets, 8 reps
Chest
Bench-presses: 2 sets, 6 reps
Lower Back/Glutes/Hams
Good mornings: 2 sets, 8 reps
Quads
Squats: 2 sets, 12 reps
Abs
Waist Twists: 4 sets, 90 repetitions
Sit up Twist: 4 sets, 20 repetitions
Leg Raises: 4 sets, 20 repetitions
Leaning Twist: 4 sets, 50 repetitions
Bruce Lees training focused on toning and compound exercises rather than concentration and mass. Bodybuilding played only a small part in his physical conditioning, with stretching and aerobics taking up the rest of his exercise cycle. He would perform this weight-lifting routine every other day.
Bruce Lees Beginning Bodybuilding Routine:
Squat: 3 set of 10
French Press: 4 sets of 6
Incline Curl:4 sets of 6
Concentration Curl: 4 sets of 6
Push-up: 3 sets of 10 (Weighted)
Barbell Curl: 3 sets of 8
One-Armed French Press: 3 sets of 6 to 8 reps
Dumbbell Circle: 4 sets of as many reps as possible.
Dumbbell circle is rotating dumbbells simultaneously in vertical circles in front of your body, with wrists up at the bottom of the arc and down at the top.
Reverse Curl: 4 sets of 6
Wrist Curl: 4 sets of as many possible
Reverse Wrist Curl: 4 sets of as many possible
Sit up: 5 sets of 12
Calf Raise: 5 sets of 20.
Done 3 days a week.
______________________________________
Lees Overall Development Routine:
Clean and Press: 2 sets of 8-12 reps.
Barbell curl: 2 sets of 8-12 reps.
Press Behind Neck (Military Press): 2 sets of 8-12
Upright Rowing: 2 sets of 8 -12
Squat: 2 sets of 12-20 reps.
Rowing: 2 sets of 8-12
Bench Press: 2 sets of 8-12
Pullover: 2 sets of 8-12
Done 3 days a week.
______________________________________
Bruce Lees 20-Minute Strength and Shape Routine:
Clean and press: 2 sets of 8
Squat: 2 sets of 12
Barbell pullover: 2 sets of 8
Bench press: 2 sets of 6
Good Morning: 2 sets of 8
Barbell Curl: 2 sets of 8
Done 3 days a week.
______________________________________
Bruce Lees Circuit Training for Total Fitness:
Sequence 1a Monday, Wednesday, Friday:
Rope jumping, 1 minute.
Forward bend, 1 minute.
Cat stretch, 1 minute.
Jumping jack, 1 minute.
Bodyweight squat, 1 minute.
High kick, 1 minute.
Sequence 1b, Monday, Wednesday, Friday
Waist twists, 1 minute.
Palm up curl, 1 minute.
Roman chair, 1minute.
Knee drawing, 1 minute.
Side bending, 1 minute.
Palm down curl, 1 minute.
Sequence 2a, Tuesday, Thursday, Saturday
Groin stretch, 1 minute.
Side leg raise, 1 minute. (Hold each side for 30 seconds)
Jumping bodyweight squat, 1 minute.
Shoulder circling, 1 minute.
Alternate splits, 1 minute.
Leg stretches, 2 minutes. (Each leg for 1 minute, 30 seconds for front, 30 seconds for side.)
Sequence 2b, Tuesday, Thursday, Saturday.
Leg raise, 1 minute.
Reverse curl, 1 minute.
Sit up twist, 1 minute.
Leverage bar twist, 1 minute.
Alternate leg raise, 1 minute.
Wrist roller, 1 minute.
______________________________________
Bruce Lee Circuit Training for Increased Muscularity
Overhand pullup, 30 seconds.
Seated leg press, 30 seconds.
Standing leg thrust, 30 seconds.
Shoulder press, 30 seconds.
Calf raise, toes in 10 secs, toes forward 10 secs, toes out 10 secs.
Alternating curl, 8-12 reps each arm in 30 seconds.
Standing Unilateral Horizontal Arm Adduction, 30 seconds.
For this exercise, you pull a cable with your arm straight on a horizontal plane at chest height.
Bench press, 30 seconds.
Squat, 30 seconds.
Lat pulldown behind neck, 30 seconds.
Triceps push-down, 30 seconds.
Cardio (Run) full pace, 1 minute, 30 seconds.
Wrist roller, 1 minute.
Neck flexion/extension/rotation, 1 minute.
______________________________________
Bruce Lees Enter the Dragon Routine for MAs:
Kettlebell rows: 4 sets of 8-12 reps, increasing kettlebell weight.
Deadlifts: 8-12 reps.
Hyperextensions: 8-12 reps.
Standing Leg-Thrust Machine: 12-20 reps each leg. (1 set per leg)
Leg extensions: 3-4 sets of 12-15 reps.
Seated Leg-Thrust: 4 sets 12-20
Calf raises: 3 sets of 8-10
Reverse curl: 4 sets, 8-12 reps.
Bruce then kicked with a cable around his ankle.
Shoulder press: 3-4 sets, 10-12 reps.
Follow Bruce Lees Workout routine for amazing results.
CAGLARJUAN SINGLETARY KENPOKARATELY WORKOUTMLQIZDKA=
DEADLIFTS=5 X 10 at 135, 5 X 6 AT 145 ,5 X 4 AT 235 POUNDS ; KLEAN PRESS = 2 X 8 AT 85LBS; ,HAMMER ARM CURLS =2 X 9 AT 60POUNDS ; SQUATS = 2 X 12 AT 170 POUNDS ; PULL OVER = 2X 10 AT 80 LBS ; GOOD MORNING = 2 X 11 AT 95 POUNDS ; BENCH PRESS = 9 X 115 ,8 X 120 POUNDS ; UPRIGHT ROWING = 8 X 90 LBS 9 X 9 X 89 POUNDS ; BENT OVER ROWING = 12 X 190 ,11 X 215 LBS; PRESS BEHIND NECKING = 7X 13 AT 50LBS ; 6X70 POUNDS ,3 X 75 LBS ;EXTERNAL ROTATIONA = 11 X 40 ,12 X 40POUNDS ;CALVES = 85 X 105 ,15 X 205LBS ; CRUNCHES = 875 LBS ; SIT UPS = 125X
WWW.FEMINSM.ORG
WWW.REDROCKRECORDS.COM
LIGHTLEGACYIVELY PARISHILTON-ANNPRESSLY,how is this for a Ninjutsu Bodybuilding Program?
ShouldersClean and presses: 2 sets, 8 repsLats
Barbell pullovers: 2 sets, 8 repsBiceps
Barbell curls: 2 sets, 8 reps
Chest
Bench-presses: 2 sets, 6 reps
Lower Back/Glutes/Hams
Good mornings: 2 sets, 8 reps
Quads
Squats: 2 sets, 12 reps
Abs
Waist Twists: 4 sets, 90 repetitions
Sit up Twist: 4 sets, 20 repetitions
Leg Raises: 4 sets, 20 repetitions
Leaning Twist: 4 sets, 50 repetitions
Bruce Lees training focused on toning and compound exercises rather than concentration and mass. Bodybuilding played only a small part in his physical conditioning, with stretching and aerobics taking up the rest of his exercise cycle. He would perform this weight-lifting routine every other day.
Bruce Lees Beginning Bodybuilding Routine:
Squat: 3 set of 10
French Press: 4 sets of 6
Incline Curl:4 sets of 6
Concentration Curl: 4 sets of 6
Push-up: 3 sets of 10 (Weighted)
Barbell Curl: 3 sets of 8
One-Armed French Press: 3 sets of 6 to 8 reps
Dumbbell Circle: 4 sets of as many reps as possible.
Dumbbell circle is rotating dumbbells simultaneously in vertical circles in front of your body, with wrists up at the bottom of the arc and down at the top.
Reverse Curl: 4 sets of 6
Wrist Curl: 4 sets of as many possible
Reverse Wrist Curl: 4 sets of as many possible
Sit up: 5 sets of 12
Calf Raise: 5 sets of 20.
Done 3 days a week.
______________________________________
Lees Overall Development Routine:
Clean and Press: 2 sets of 8-12 reps.
Barbell curl: 2 sets of 8-12 reps.
Press Behind Neck (Military Press): 2 sets of 8-12
Upright Rowing: 2 sets of 8 -12
Squat: 2 sets of 12-20 reps.
Rowing: 2 sets of 8-12
Bench Press: 2 sets of 8-12
Pullover: 2 sets of 8-12
Done 3 days a week.
______________________________________
Bruce Lees 20-Minute Strength and Shape Routine:
Clean and press: 2 sets of 8
Squat: 2 sets of 12
Barbell pullover: 2 sets of 8
Bench press: 2 sets of 6
Good Morning: 2 sets of 8
Barbell Curl: 2 sets of 8
Done 3 days a week.
______________________________________
Bruce Lees Circuit Training for Total Fitness:
Sequence 1a Monday, Wednesday, Friday:
Rope jumping, 1 minute.
Forward bend, 1 minute.
Cat stretch, 1 minute.
Jumping jack, 1 minute.
Bodyweight squat, 1 minute.
High kick, 1 minute.
Sequence 1b, Monday, Wednesday, Friday
Waist twists, 1 minute.
Palm up curl, 1 minute.
Roman chair, 1minute.
Knee drawing, 1 minute.
Side bending, 1 minute.
Palm down curl, 1 minute.
Sequence 2a, Tuesday, Thursday, Saturday
Groin stretch, 1 minute.
Side leg raise, 1 minute. (Hold each side for 30 seconds)
Jumping bodyweight squat, 1 minute.
Shoulder circling, 1 minute.
Alternate splits, 1 minute.
Leg stretches, 2 minutes. (Each leg for 1 minute, 30 seconds for front, 30 seconds for side.)
Sequence 2b, Tuesday, Thursday, Saturday.
Leg raise, 1 minute.
Reverse curl, 1 minute.
Sit up twist, 1 minute.
Leverage bar twist, 1 minute.
Alternate leg raise, 1 minute.
Wrist roller, 1 minute.
______________________________________
Bruce Lee Circuit Training for Increased Muscularity
Overhand pullup, 30 seconds.
Seated leg press, 30 seconds.
Standing leg thrust, 30 seconds.
Shoulder press, 30 seconds.
Calf raise, toes in 10 secs, toes forward 10 secs, toes out 10 secs.
Alternating curl, 8-12 reps each arm in 30 seconds.
Standing Unilateral Horizontal Arm Adduction, 30 seconds.
For this exercise, you pull a cable with your arm straight on a horizontal plane at chest height.
Bench press, 30 seconds.
Squat, 30 seconds.
Lat pulldown behind neck, 30 seconds.
Triceps push-down, 30 seconds.
Cardio (Run) full pace, 1 minute, 30 seconds.
Wrist roller, 1 minute.
Neck flexion/extension/rotation, 1 minute.
______________________________________
Bruce Lees Enter the Dragon Routine for MAs:
Kettlebell rows: 4 sets of 8-12 reps, increasing kettlebell weight.
Deadlifts: 8-12 reps.
Hyperextensions: 8-12 reps.
Standing Leg-Thrust Machine: 12-20 reps each leg. (1 set per leg)
Leg extensions: 3-4 sets of 12-15 reps.
Seated Leg-Thrust: 4 sets 12-20
Calf raises: 3 sets of 8-10
Reverse curl: 4 sets, 8-12 reps.
Bruce then kicked with a cable around his ankle.
Shoulder press: 3-4 sets, 10-12 reps.
Follow Bruce Lees Workout routine for amazing results.
CAGLARJUAN SINGLETARY KENPOKARATELY WORKOUTMLQIZDKA=
DEADLIFTS=5 X 10 at 135, 5 X 6 AT 145 ,5 X 4 AT 235 POUNDS ; KLEAN PRESS = 2 X 8 AT 85LBS; ,HAMMER ARM CURLS =2 X 9 AT 60POUNDS ; SQUATS = 2 X 12 AT 170 POUNDS ; PULL OVER = 2X 10 AT 80 LBS ; GOOD MORNING = 2 X 11 AT 95 POUNDS ; BENCH PRESS = 9 X 115 ,8 X 120 POUNDS ; UPRIGHT ROWING = 8 X 90 LBS 9 X 9 X 89 POUNDS ; BENT OVER ROWING = 12 X 190 ,11 X 215 LBS; PRESS BEHIND NECKING = 7X 13 AT 50LBS ; 6X70 POUNDS ,3 X 75 LBS ;EXTERNAL ROTATIONA = 11 X 40 ,12 X 40POUNDS ;CALVES = 85 X 105 ,15 X 205LBS ; CRUNCHES = 875 LBS ; SIT UPS = 125X
WWW.FEMINSM.ORG
WWW.REDROCKRECORDS.COM
Answer :
Excellent question!
What does Bruce Lee have to do with Ninjutsu?
Excellent question!
What does Bruce Lee have to do with Ninjutsu?
Source(s):
Training in Bujinkan Budo Taijutsu (Ninjutsu) among other martial arts.Question :
Red bloodshot veins across my shoulder after working out in the gym plz help. 10pts?
ok so i went to bally total fitness gym for the first time yesterday in the night time, i did some foot exercise, cardio and like 20 min of muscle building then went to the dry sauna for about 10 min. today i woke up 10A.M got there and start working out at 11A.M did basically the same thing but not as much as yesterday cause my body was being lazy. after i came home today i went to the shower i saw 3 lines going from my neck to my shoulder joint on both sides both lines was blood red and looked like veins now what do you think this is because b4 the workout it wasnt there and if its going to become stretch marks then i have to stop going to the gym cause i HATE stretch marks :( the marks also looks like scratch marks but the little bruise bump thing isnt present and no one touch me so i am worried cause my biggest thing is the stretch mark :(. i am 5 10, 22 yrs old, 183lb skin color confidential.Answer :
are you brown? lol aye! you bulking up? or is 183 avg. weight? you do aerobics and run..couldnt be bulking up...but um...your body isnt used to such effort and your body is simply reacting..weird huh!!!! but now that you ve got your muscle builders moving your blood vessels are simply doing their job in repairing broken..then broken again muscles..shudnt of done that night and morning thing..harsh on a body ...if your a first timer...or was it just first time at night..anyways...if stretches where pulled in around the sauna time then not much should of occured but since you did go into the sauna ...keep with me...your breathing was furthered intensified to input more oxygen into the blood vessels thus widening your vessels..since more oxygen was in there...more like its components..not the air we breath..u d die. anyways normal body gestures that its liking what you did..but member your body is a democracy..atleast it shud by..says america..thus let everybody speak for its self...most of your muscles wanted rest..your vessels could work till a life time...literally.
are you brown? lol aye! you bulking up? or is 183 avg. weight? you do aerobics and run..couldnt be bulking up...but um...your body isnt used to such effort and your body is simply reacting..weird huh!!!! but now that you ve got your muscle builders moving your blood vessels are simply doing their job in repairing broken..then broken again muscles..shudnt of done that night and morning thing..harsh on a body ...if your a first timer...or was it just first time at night..anyways...if stretches where pulled in around the sauna time then not much should of occured but since you did go into the sauna ...keep with me...your breathing was furthered intensified to input more oxygen into the blood vessels thus widening your vessels..since more oxygen was in there...more like its components..not the air we breath..u d die. anyways normal body gestures that its liking what you did..but member your body is a democracy..atleast it shud by..says america..thus let everybody speak for its self...most of your muscles wanted rest..your vessels could work till a life time...literally.
Source(s):
books books books....n knowledge..?_? lolQuestion :
Red bloodshot veins across my shoulder after working out in the gym plz help. 10pts?
ok so i went to bally total fitness gym for the first time yesterday in the night time, i did some foot exercise, cardio and like 20 min of muscle building then went to the dry sauna for about 10 min. today i woke up 10A.M got there and start working out at 11A.M did basically the same thing but not as much as yesterday cause my body was being lazy. after i came home today i went to the shower i saw 3 lines going from my neck to my shoulder joint on both sides both lines was blood red and looked like veins now what do you think this is because b4 the workout it wasnt there and if its going to become stretch marks then i have to stop going to the gym cause i HATE stretch marks :( the marks also looks like scratch marks but the little bruise bump thing isnt present and no one touch me so i am worried cause my biggest thing is the stretch mark :(. i am 5 10, 22 yrs old, 183lb skin color confidential.Answer :
Sounds like a ruptured capillary or an allergic reaction. Stretch marks do not appear that quickly. Scratches do however. If they turn into a black and blue mark tomorrow they are ruptured cappilaries. If they are you are putting too much stess on your body too quickly, slow down. Same goes for stretch marks.
Sounds like a ruptured capillary or an allergic reaction. Stretch marks do not appear that quickly. Scratches do however. If they turn into a black and blue mark tomorrow they are ruptured cappilaries. If they are you are putting too much stess on your body too quickly, slow down. Same goes for stretch marks.
No comments:
Post a Comment