5 De pilates
Páginas: 7 (1717 palabras)
Publicado: 6 de diciembre de 2010
LiveAwesome.com
10 MIN. FULL BODY STRETCH ROUTINE
By Kevin Gianni and Annmarie Colameo Co-authors of “The Busy Person’s Fitness Solution”
Why Flexibility???
When you are flexible, your blood flows through muscles that are not constricted. This increased blood flow adds to the energy your body can produce. Flexibility is the best prevention for injury. Increased flexibility can improve:Back Pain Shoulder Pain Knee Pain Hip Pain Muscle Soreness Exercise Form Elimination Organ Function Muscle Strength INSTRUCTIONS: This routine should be done once a day for the rest of your life! Can’t do that? Don’t worry, just squeeze it in when you can! It could be argued that this routine, coupled with good nutrition, is ALL that you’d ever need to get into great shape. How about that?!?!Visit http://www.LiveAwesome.com for weight loss tips and optimal health expert interviews and to access our online exercise archive of over 100 exercises and pictures! Pg. 2
Hamstring Stretch on Chair
The Hamstring Stretch on a Chair isolates the hamstring muscles more than just touching your toes! This is one of our stretch exercises that we encourage you do for the start or finish ofyour workout… 1. Grab a chair and put it in front of you. 2. Put your right heel on the seat of the chair and lean forward with both hands and touch your toes. 3. Your knees can be slightly bent if you feel a strain. 4. Make sure your hips are facing forward like headlights on a car to get the best stretch. 5. Hold, then switch legs. Instructions 2 X 30 Seconds
Visit http://www.LiveAwesome.com forweight loss tips and optimal health expert interviews and to access our online exercise archive of over 100 exercises and pictures! Pg. 3
Inch Worm
This is a stretching exercise that will work your hamstrings, stretch your back and build up a little sweat as you repeat it! 1. Start with your hands on the floor and shoulder width apart. 2. Your feet should be on the floor shoulder widthapart as well. 3. Your butt is up in the air and your head should be looking back to your heels. 4. Slowly start to walk up to your hands! 5. Come up to your fingertips and keep your knees bent if you are not that flexible. 6. Walk your hand back out in front of you. 7. Repeat. Instructions 2 X 30 Seconds
Visit http://www.LiveAwesome.com for weight loss tips and optimal health expert interviewsand to access our online exercise archive of over 100 exercises and pictures! Pg. 4
Yoga Quad Stretch
The Yoga Quad Stretch will really get your hip flexors and quadriceps loose and limber! This stretch will help you do many of the other exercises in this program with ease and flexibility. You should do this and the Core Loosener often! 1. Kneel on the ground and bring your left foot forward.2. Slide your right leg back until you feel a stretch in your quads. 3. Make sure you don’t lean your torso forward. Keep your upper body straight. 4. Push your hips forward and keep them facing straight ahead. 5. Breathe naturally and hold. 6. To come up, put your hands on the floor in front of you to help you up. 7. Switch legs. Instructions 2 X 30 Seconds
Visit http://www.LiveAwesome.comfor weight loss tips and optimal health expert interviews and to access our online exercise archive of over 100 exercises and pictures! Pg. 5
Core Loosener
The Core Loosener will really hit your core, hip flexors and quadriceps. This stretch requires some balance, so don’t get discouraged right away. You should do the Core Loosener often! 1. Kneel on the ground and bring your left footforward. 2. Slide your right leg back until you feel a stretch in your quads. 3. Make sure you don’t lean your torso forward. Keep your upper body straight. 4. Push your hips forward and keep them facing straight ahead. 5. Put your hands behind your head and twist so that your right elbow comes past your left leg. 6. Breathe naturally and hold. 7. To come up, put your hands on the floor in front of...
10 MIN. FULL BODY STRETCH ROUTINE
By Kevin Gianni and Annmarie Colameo Co-authors of “The Busy Person’s Fitness Solution”
Why Flexibility???
When you are flexible, your blood flows through muscles that are not constricted. This increased blood flow adds to the energy your body can produce. Flexibility is the best prevention for injury. Increased flexibility can improve:Back Pain Shoulder Pain Knee Pain Hip Pain Muscle Soreness Exercise Form Elimination Organ Function Muscle Strength INSTRUCTIONS: This routine should be done once a day for the rest of your life! Can’t do that? Don’t worry, just squeeze it in when you can! It could be argued that this routine, coupled with good nutrition, is ALL that you’d ever need to get into great shape. How about that?!?!Visit http://www.LiveAwesome.com for weight loss tips and optimal health expert interviews and to access our online exercise archive of over 100 exercises and pictures! Pg. 2
Hamstring Stretch on Chair
The Hamstring Stretch on a Chair isolates the hamstring muscles more than just touching your toes! This is one of our stretch exercises that we encourage you do for the start or finish ofyour workout… 1. Grab a chair and put it in front of you. 2. Put your right heel on the seat of the chair and lean forward with both hands and touch your toes. 3. Your knees can be slightly bent if you feel a strain. 4. Make sure your hips are facing forward like headlights on a car to get the best stretch. 5. Hold, then switch legs. Instructions 2 X 30 Seconds
Visit http://www.LiveAwesome.com forweight loss tips and optimal health expert interviews and to access our online exercise archive of over 100 exercises and pictures! Pg. 3
Inch Worm
This is a stretching exercise that will work your hamstrings, stretch your back and build up a little sweat as you repeat it! 1. Start with your hands on the floor and shoulder width apart. 2. Your feet should be on the floor shoulder widthapart as well. 3. Your butt is up in the air and your head should be looking back to your heels. 4. Slowly start to walk up to your hands! 5. Come up to your fingertips and keep your knees bent if you are not that flexible. 6. Walk your hand back out in front of you. 7. Repeat. Instructions 2 X 30 Seconds
Visit http://www.LiveAwesome.com for weight loss tips and optimal health expert interviewsand to access our online exercise archive of over 100 exercises and pictures! Pg. 4
Yoga Quad Stretch
The Yoga Quad Stretch will really get your hip flexors and quadriceps loose and limber! This stretch will help you do many of the other exercises in this program with ease and flexibility. You should do this and the Core Loosener often! 1. Kneel on the ground and bring your left foot forward.2. Slide your right leg back until you feel a stretch in your quads. 3. Make sure you don’t lean your torso forward. Keep your upper body straight. 4. Push your hips forward and keep them facing straight ahead. 5. Breathe naturally and hold. 6. To come up, put your hands on the floor in front of you to help you up. 7. Switch legs. Instructions 2 X 30 Seconds
Visit http://www.LiveAwesome.comfor weight loss tips and optimal health expert interviews and to access our online exercise archive of over 100 exercises and pictures! Pg. 5
Core Loosener
The Core Loosener will really hit your core, hip flexors and quadriceps. This stretch requires some balance, so don’t get discouraged right away. You should do the Core Loosener often! 1. Kneel on the ground and bring your left footforward. 2. Slide your right leg back until you feel a stretch in your quads. 3. Make sure you don’t lean your torso forward. Keep your upper body straight. 4. Push your hips forward and keep them facing straight ahead. 5. Put your hands behind your head and twist so that your right elbow comes past your left leg. 6. Breathe naturally and hold. 7. To come up, put your hands on the floor in front of...
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