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Try this Hack to Get Bigger
Stop Stretching Your Hamstrings
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Is Stretching Really Helping You?
Of course, for every great workout, you need to make sure you have a solid warm-up and cool down--I've written about why both of these things are crucial in any exercise routine. Foam rolling, stability exercises and activation work are all necessary to help you recover and keep you injury free. What about stretching?
- Ballistic stretching
- Dynamic stretching
- Active stretching
- Passive (or relaxed) stretching
- Static stretching
- Isometric stretching
- PNF stretching
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Please, don't ever stretch like this... |
- Behm, David G., Andrew Bambury, Farrell Cahill, and Kevin Power. "Effect of Acute Static Stretching on Force, Balance, Reaction Time, and Movement Time." Medicine & Science in Sports & Exercise 36.8 (2004): 1397-402. Web.
- Shrier, I. "Acute Effects of Static and Proprioceptive Neuromuscular Facilitation Stretching on Muscle Strength and Power Output." Yearbook of Sports Medicine 2006 (2006): 158. Web.
Warm Up and Cool Down
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The Importance of Stretching In Preventing Obesity
Many people overlook the role that stretching your muscles plays in preventing obesity and maintaining health and wellness. Stretching is more than a method used to prepare the body for movement and activity. It is an integrative and holistic process that incorporates your mind, emotions and your body. It increases flexibility and relieves stress. It is also an effective calorie burner.
Proper stretching requires you to breath into the stretch. The deeper you can breath the better the stretch and the more relaxed you feel. Deep breathing has a very calming and soothing effect on both the mind and the body. When the mind and the body are relaxed, calm and at ease this in turn causes us to be calm emotionally. Deep breathing also brings about clarity and sharper thinking. You are much more creative and better able to solve problems and respond to them instead of react. Your body follows your mind.
Deep breathing uses oxygen. This use of oxygen serves several purposes. It provides the brain, which uses 20-25 percent of all oxygen that is used by the body, with a rich supply of it. Oxygen is also a very vital component of the fat burning process. Oxygen burns fat.
As mentioned earlier deep breathing requires lots of oxygen which also activates the parasympathetic system which causes what is called "the relaxation response". Causing this response encourages the body to burn fat. So you get two benefits calmness and fat burning occurring at the same time. How great is that! I love two for ones.
Stretching elongates the body giving you the appearance and feel of losing weight. You will notice your clothes fitting better and you will look better in them. You may weigh the same weight so don't be discouraged. People put way too much emphasis on the scale anyway. So remember to not put all of your emphasis on the scale, consider how you look and feel too as they are very important and keep you motivated.
It is very important to stretch properly. The first order of business is to make sure you have comfortable clothing that allows you to stretch. Secondly, you want to be in the proper frame of mind, so do not rush or force yourself. You want to relax and let go. Say these words as you are stretching. Breath deeply while stretching, only going as far as you can go without feeling any pain. If you feel pain back off, ease up and just breath deeply in whatever position you're in. Focus on your breath not how far you have stretched or want to stretch.
It is better to stretch on the floor that way you are not working against gravity or yourself. While lying on the floor take a couple of deep breaths and then put your attention on each part of your body from head to toe and notice how it feels. Notice any tightness or pain. If your lower back hurts while lying down bend your legs by raising your knees, or place a pillow under your knees.
You don't have to always stretch lying down, although I love doing it in my bed before I get out of bed. That way I'm sure to get it in. You can stretch while standing, sitting, up against a wall, over an exercise ball or use stairs. They are books on stretching and things like Yoga or Athletic Training in your local library and book store.
Some quick stretches you can get in are yawning, your neck by rotating your head slowly, as well as your wrists, shoulders, arms out in a "V" shape or just simply hanging over. You can do the hanging over either sitting or standing. If you are standing and the back of your legs are tight bend your knees. You can twist your spine by turning slowly from side to side while seated. If you're standing just slowly move your upper body while keeping your lower body facing front. Through out it all remember to keep breathing, take your time and relax.
I hope you can see that this can be some thing that is rewarding and supportive in preventing obesity, providing you with many benefits other than just weight loss. Incorporate it into your day, while you are at your desk, waiting in line or traffic, watching your child's game. There are so many ways you can fit stretching in and it doesn't have to be so obvious you just have to remember to do it. Stretch with your children or with a group of friends that have a common goal of getting in shape.
For more information on eating healthy for you and your kids get a free report or read the blog at http://www.healthykidsweightloss.com.
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Stretching and Exercising At Work Guide
Stretching and Exercises Guide
If you have spent much time around cats, you might already be well aware of the benefits that can come from frequent bouts of brief and gentle stretching. For instance, they sleep in one position for several hours, wake up and do a bit of yawning and stretching and then begin wandering about without seeming to encounter any difficulties in terms of easy and fluid movement. This is because they do this sort of stretching throughout each day and night, and when people must remain stationary for hours on end, it helps to emulate a cat. In other words, it is tremendously beneficial to get up and stretch out from time to time throughout the day.
Even if you can't get up from the workstation or office chair in order to stretch, we are going to show you some handy ways of giving your muscles, circulatory system and brain a boost through simple stretching and movement. These movements are going to become an essential part of your day because they will enhance your mood, clear your mind, greatly reduce incidences of back or muscle ache, and always deliver a nice "lift" to your energy levels.
Why Stretching works
Why will stretching be so useful for you? Let's consider what stretching really means. For instance, stretching can be:
Lifting the arms towards the ceiling to elongate them and the torso;Placing the hands flat on the floor and lengthening the "hamstrings";Clasping your hands to stretch wrists and forearms;Lifting legs to stretch the calf muscles;Laying down on the floor and extending the arms and legs as far as possible to stretch them and the "core" of the body;A lot more!
Circulatory Benefits
Of course, stretching "works" for the body because it enhances circulation too. For instance, the Mayo Clinic (2011, Mayo Clinic), agrees that stretching "increases blood flow to the muscle". What happens is actually very simple...the contractions that occur as you stretch trigger a circulatory response. This brings blood to the muscles being used, but there is another benefit - nutrients are carried to the muscle and waste is carried away. This means that you feel better immediately after stretching because the body is cleaning up any accumulated junk, but it also means that an injury is healed faster if you stretch the muscles that have been damaged.
So, as you stretch you are improving the circulation, and relaxing some of the underlying tendons and muscles. You are also ensuring that you reduce the risks of injury by keeping yourself as "limber" as possible too.
The Symptoms of Bad Circulation
We have already looked at the way that stretching at work can improve circulation to the muscles, and how this carries in nutrients while simultaneously removing toxins. This, as we know, helps to speed up the healing process, but it does a lot more. It is easier to understand how stretching can address bad circulation if we first understand the many "symptoms" associated with it.
When we say that someone has "poor circulation" it can be due to many things. They could have a heart condition, diabetes, low thyroid function, or simply lead a very "sedentary" lifestyle stuck at a desk all day. Any way you look at the situation, however, you have to appreciate that stretching can often help with the worst symptoms of the condition.
For instance, the following are often symptoms that need to be addressed:
Chronically cold hands or feet;Frequent incidences of cramping (even when asleep);Swelling in feet, hands or legs;Varicose or "spider" veins in the legs;Cramping when doing physical activity; andSkin that turns pale or "blue" quickly.
Clearly, none of these things can be seen as life threatening, but they are uncomfortable, unattractive and a bit annoying. Fortunately you can often address them easily with periodic rounds of stretching added to the workday, and the non-working hours too!
You can use these results to improve circulation, well being and mental clarity. You can boost energy and even your appearance. Now are you ready to stretch?
Source: Mayo Clinic Staff. "Stretching: Focus on Flexibility." 2011. Mayo Clinic. 2012.
Exercisingatwork.com offers a free ebook and guide, as well an invitation to all to discuss your experiences on our community page at http://www.exercisingatwork.com
Luke Norman is the author of "Stretching, Exercising, and Being Happier in the Workplace" and the founder of Exercisingatwork.com
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