Stretching Breast and front shoulder

Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders
Mandatory Equipment: Lever
Level: Beginner

Method of execution

➡ Stand up and gather your feet while holding a light bar (or a stick).

➡ Let your grip slightly wider than shoulder width. Hold the lever in front of you, palms down.

➡ Slowly lift the lever above the head.

➡ Return to the starting position.

➡ Repeat.

Pyramide

Main muscles performing the movement: Lower back
Other muscles involved in movement: Shoulders
Mandatory Equipment: Exercise Ball
Level: Beginner
Traffic: N / A

Method of execution

➡ Start, sliding your torso forward on the ball so that your hips rests on top of the ball and become the most - highest point of your body.

➡ Let your hands and your feet are on the floor. Your arms and legs can be slightly bent or folded to the size of the ball, flexibility and length of your limbs. It also helps to develop a stabilizing force in the torso and shoulders.

Stretching of the forearm (on knees)

Main muscles performing the movement: Forearm
Other muscles involved in movement: No
Equipment and facilities: None
Level: Beginner
Traffic: N / A

Method of execution:


➡ Start kneeling on a pad as your palms are horizontally on the floor, and the fingers point to the knees.

➡ Slowly move your body back, keeping your palms flat on the floor until you feel a stretch in your wrists and forearms. Hold for 20-30 seconds.

Stretching of thighs from seat

Main muscles performing the movement: Thighs
Other muscles involved in movement: the adductor
Mandatory Equipment: Chair
Level: Beginner
Traffic: N / A
Method of execution

➡ Sit on a chair and hold the seat on both sides.

 

   

➡ Raise one leg, straighten the knee, slightly bending the ankle.

  
➡ Slowly move the leg sideways as far as possible, and then bringing it back to the center and down.

 ➡ Repeat with other leg.

Stretching the middle part of the back

Main muscles performing the movement: Medium back
Other muscles involved in movement: No
Mandatory Equipment: Not required
Level: Beginner
Traffic: N / A

Method of execution

➡ Cross your fingers and stretch your arms most to you. Your thumbs should be pointing the floor.

➡ Hold for 8 seconds in a fully extended position of the hands, and then relax.

➡ Repeat 3-4 times.

Stretching for triceps behind head

Main muscles performing the movement: Triceps
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Dumbbell
Level: Advanced
Movement: Pushing

METHOD OF PERFORMANCE

1. Raise your left hand upright over your shoulder;

2. Place your right hand on left elbow;

3. With your left palm reach out to the base of your neck;

4. With your right hand lightly exert pressure on left elbow by pushing it inward and backward to the neck. Hold the position for 15-20 seconds and repeat with the other arm.

Stretching for chest and front shoulder

Type: Stretching
Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders
Mandatory Equipment: Lever
Level: Beginner
Movement: N / A

METHOD OF PERFORMANCE 

1. Stand up and collect your feet while holding a light lever.
2. Let your grip slightly wider than shoulder width. Hold the lever in front of you, palms down.
3. Slowly lift the lever over your head.
4. Return to the starting position.
5. Repeat.

Stretching

What is stretching ?

Stretching exercises will help you become more flexible, you recover faster after exercise and to prevent injury. They will make you a complete fitness program.

Benefits of stretching
- The muscles become more elastic and develop better.
- Prevents injuries and contusions when executed properly.
- Faster muscle recovery after exercise.
- Reduces stress on joints and muscles.
- Increases muscle growth and helps them.
- Increases flexibility, balance and coordination.
- Helps eliminate toxins and waste substances from the muscle.

Flexibility is an individual quality, which depends on several factors:

- Age - compared to adults, young people are more flexible.
- Gender - women are more flexible than men.
- Fitness level - people who actively exercise are more flexible than people who do not train.
- Temperature - when muscles are warmed are more flexible.

You can check their flexibility as you try from an upright position to touch the floor with your fingers. If you fail do not worry if you include stretching in your workout a few weeks to fix things.

TYPES OF STRETCHING 

- Passive - the safest type of stretching in which no hurry perform the exercise, hold 20 seconds and with smooth movements return to the starting position.
 
- Active - stretching is performed without detention, rhythmically shorten and stretchto a maximum.
 
- Ballistic - like passive, but springing that requires attention because of the possibility of excessive strain and injuries.

Tips for safe stretching

 - Always warm-up before stretching, so as not to hurt yourself.
- Do not hold your breath while stretching. Breathe in through your nose and exhale through your mouth.
- Do not rush. Best performances stretching will be more effective.
- Do not compare yourself with others. Everyone has a different level of flexibility.The comparison may result in injuries.
- If you feel pain while doing stretching, stop. Everything must be within tolerable.
- Avoid ballistic stretching, because it does not control the stretch and possibly hurt yourself.

How often do stretching ?
 
The more often you do stretching, the faster you will become flexible. The minimumis to do stretching after every workout, which means 3-4 times a week.
 
Stretching exercises take 10-15 minutes. Hold each stretch 20 seconds, repeat 1 or 2 times.

Stretch slowly until you feel a slight tension in the muscles, but not pain. If you feel the pain you've stretched too much.
 
There are two ways of doing stretching exercises. One is to stretch after each series of exercises, the other - after all the training. The key is to have warmed up your muscles to stretch.

Technique of stretching
Forget springy movements, they have a greater likelihood of trauma. Prefer slowly and gently stretch until you feel mild tension. Breathe calmly and in rhythm. Hold the stretch for about 20 seconds, then gently return to the starting position.

As we mentioned earlier, the best time to stretch is after your muscles are warmed up to stretch. After exercise or between sets of exercise. If you do stretching before workout should include only light exercise, otherwise you can hurt yourself uncomfortable.

In conclusion, we recommend that you not neglect stretching exercises and make them part of your fitness program.

Water yoga

Water yoga is one of the newest forms of yoga. Practicing with her in the pool. Aquatic environment makes it easier to perform the asanas. The duration of the posture in certain posture is also time-consuming, due to the hydrostatic pressure and buoyancy. 

Muscles and joints are strengthened and improved the metabolic processes in the body.
 
This type of yoga helps in arthritis, multiple sclerosis, obesity, chronic fatigue syndrome, fibromyalgia, etc.

Compared with other types of practicing water yoga is much more friendly and gentle to the body, which makes it suitable for pregnant women and people from third.

The water temperature and the time spent in it are important. When administered postures for plasticity, flexibility, stretching, meditation and breathing techniques, the temperature may be from 30-35 degrees, and the length should not be more than 45 minutes.

Water is a good conductor of energy and filled with positive and new energy, which improves the emotional and health condition of the body.

Triceps stretching behind head

Main muscles performing the movement: Triceps
Other muscles involved in movement: Exercise is isolated
Equipment and facilities: Dumbbell
Level: Advanced
Movement: Pushing 



Method of execution

Raise your left hand upright over your shoulder;

Place your right hand on left elbow;

With your left palm reach out to the base of your neck;

With your right palm gently exert pressure on the left elbow by pushing it inward and backward toward the door. Hold the position for 15-20 seconds and repeat with the other arm.

Hugging on your knees up to chest

Type: Stretching
Main muscles performing the movement: Lower back
Other muscles involved in movement: Gluteusi
Equipment and facilities: None
Level: Beginner
Traffic: N / A

•  Lie on your back and pull both knees to your chest.

• Keep your hands just below your knees, not just on them, not to put a lot of pressure in your knee joints.

• Slowly pull your knees to your shoulders. It stretched and gluteal muscles.

MMA flexibility, strength and endurance with UCMMA champion Oli Thompson (Video)

Conditioning workout that will offer you today is a curious mixture of more or lessknown practice imitating animal movements for stretching and flexibility, which at first glance seem a little odd but surprisingly effective and require no equipmentother than your own body.

The most powerful man in Britain (Britain's Strongest Man) 2006 Ollie Thompson,who after retraining in MMA fighter in the heavyweight asset has 10 wins and 5 losses, rising UCMMA champion in 2011 before saving short and inglorious part in the UFC (2 losses in his career, in 2012).


Here's how it all looks on video, shown by Villa, Thompson and editor Men `s Fitness Nick Hatchings: