Category: Weight Loss Exercise

Stretching In The Morning

Post author By admin
Post date November 6, 2015
No Comments on Stretching In The Morning

Stretching in the morning for many people, exercising the first thing in the morning is convenient. It may or may not be the most welcome time, but it is convenient.

Some people are morning people like me, ready to dash out into daily living with oomph. Many more people are very slow getting going in the morning and need a few minutes to really wake up.

Nothing can or should be done about the way we wake up.

The thought of indulging in a few exercises upon awaking is enough to discourage almost anyone. But try them a few times and perhaps you will see a difference. stretching exercises can be a fantastic way to start the morning

Why Stretch In The Morning?

When we sleep and, therefore, let our muscles sleep, blood tends to collect in the internal organs, or “splanchnic circulation.” Very little blood is needed in the muscles, or “peripheral circulation.”

If after waking up there is no noticeable muscular activity, blood very slowly leaves the splanchnic pool, resulting in sluggish circulation to the brain and muscles. The person wakes up groggy, listless, and without energy.

However, three to four minutes of easy exercises, stretching in the morning, while in bed can redistribute the blood, clear away the cobwebs, and bring back over-all tone. Energy comes surging in and the person feels as alert and as full of energy as he might normally experience only well into midday.

How to stretch in the morning

1. Stretch hard 5 times, maintaining “stretch” for 3 seconds and relaxing for 2 seconds

2. With elbows tucked in beside body and legs together, arch back 3 times

3. Tense all leg muscles hard and relax. Do this 12 times

4. Do 2 sit-ups touching your toes.

5. Raise bent legs over your head and touch ears with knees 3 times

6. With palms pressing each other, hands close to the front of chest, push hard to one side and then the other, resisting with the other arm. Do this 10 times.

7. With fingers flexed, grasp hands and pull apart, first to one side and then the other. Do 10 times.

8. Place hands on the abdomen and push vigorously while resisting by tensing abdominal muscles. Do this for 3 seconds and then relax for 2 seconds. Repeat 10 times.

Time required for these stretching in the morning exercises, once you get the hang of them, should only be two to three minutes.

When you really become proficient and can breeze through this series in less time, then do it twice. At most, five minutes is sufficient to get you started in the morning.

No Hard Stretching Before A Warm Up

Flexibility exercises, as with all other workouts, should not be attempted when you are “cold.” Warm up for a few minutes. If you are doing morning exercises when you wake up, do flexibility exercises first, but start them gradually. You have three goals:

To increase range
To increase forcefulness
To increase speed of motion

So start stretching in the morning slowly, take it easy, and do not work against the clock. As mentioned earlier, one month should be devoted entirely to flexibility exercises. During the second and third months, progressive resistance can be added but keep up the flexibility exercises, too. Over time, and a very short amount of time at that, you will find that your flexibility and core strength have increased significantly.

Share this so your friends can see it too!

Stretching for better health

Stretching before you run

Warmup before workout

How to warmup to avoid injuries

Related Blogs

Related Blogs on Fitness

Tags Fitness

Weight Loss Exercise

Best Triceps Exercises

One overlooked muscle group is the triceps so I thought I would write a bit on the best triceps exercises. The triceps muscles are the muscles at the top of the back of your arm and are called triceps as they are muscles that have three heads.

There are many ways that you use your triceps but most of all it is important to remember that even though everyone is working their biceps to have big arms in actual fact your triceps will make your arms bigger a lot fast than working your biceps do. So it is important to do the correct and best triceps exercises to make the most of all three heads of your triceps.

Here are the Three Best Triceps Exercises

Best Triceps Exercises

Triceps kickbacks – This exercise is fantastic, I think it is one of the best triceps exercises and is done by keeping your body parallel to a bench with your hand and knee resting on the bench.

In this position with your free arm bring your elbow up to your side and then bring your arm up straight.

This exercise is the opposite of a bicep curl and at the top you will have a great peak contraction of your triceps.

Triceps pushdowns – You need a gym to do this exercise. All you do is pull the bar of the machine down to your sides and you will feel the contraction when your arms reach the bottom. When doing this exercise try to tighten at the bottom of the rep and you will get a great burn.

Close grip bench press – this is just like a regular bench press except you are keeping your hands less than shoulder height apart. As you let the down keep your elbows into your body and you will be able to feel the push up as being very difficult.

Out of all of these tricep exercises, I believe that the triceps kickbacks are the best.

When doing triceps exercises try to make sure that you do not work triceps more than twice a week as the triceps are used a lot in doing chest and shoulder exercises as well and can be easily overtrained.

Each set for triceps should be about 6-10 reps and actually my method of doing triceps is to just do two sets of each exercise and each of these sets is to failure.

Many compound exercises also work your triceps. A couple of examples of exercises that also work your triceps are the bench presses and military presses.

Triceps can be worked twice a week with a couple of days between workouts and you should do about 4-6 good heavy sets total between these exercises to work your triceps well.

So are these the best triceps exercises to you or are there others that you like better?

Share this so your friends can see it too!

Best Chest Exercises

The Best Compound Exercises

Best Shoulder Exercises

Best Weight Lifting Exercises

Tags Fitness

Weight Loss Exercise

25 Stress Relief Tips

Here is the first part of a two-part stress relief tips to try to help you feel better about things. As you may or may not realize having those little stresses in your life will eventually add up to real health problems unless you are diligent in removing as much stress as possible in your life.

Read through this list and then go and pin it up somewhere so that you always remember these

25 Stress Relief Tips

1. Get up fifteen minutes earlier in the morning. The inevitable morning mishaps will be less stressful.

2. Prepare for the morning the evening before. Set the breakfast table, make lunches, put out the clothes you plan to wear, etc.

3. Don’t rely on your memory. Write down appointment times, when to pick up the laundry, when library books are due, etc. (“The palest ink is better than the most retentive memory.” – Old Chinese Proverb)

4. Do nothing which, after being done, leads you to tell a lie.

5. Make duplicates of all keys. Bury a house key in a secret spot in the garden and carry a duplicate car key in your wallet, apart from your key ring.

6. Practice preventive maintenance. Your car, appliances, home, and relationships will be less likely to break down/fall apart “at the worst possible moment.”

7. Be prepared to wait. A paperback can make a wait in a post office line almost pleasant.

8. Procrastination is stressful. Whatever you want to do tomorrow, do today; whatever you want to do today, do it now.

9. Plan ahead. Don’t let the gas tank get below one-quarter full; keep a well-stocked “emergency shelf” of home staples; don’t wait until you’re down to your last bus token or postage stamp to buy more; etc.

10. Don’t put up with something that doesn’t work right. If your alarm clock, wallet, shoe laces, windshield wipers ‘ whatever ‘ are a constant aggravation, get them fixed or get new ones.

11. Allow 15 minutes of extra time to get to appointments. Plan to arrive at an airport one hour before domestic departures.

12. Eliminate (or restrict) the amount of caffeine in your diet.

13. Always set up contingency plans, “just in case.” (“If for some reason either of us is delayed, here’s what we’ll do’” kind of thing. Or, “If we get split up in the shopping center, here’s where we’ll meet.”)

14. Relax your standards. The world will not end if the grass doesn’t get mowed this weekend.

15. Pollyanna-Power! For every one thing that goes wrong, there are probably 10 or 50 or 100 blessings. Count ’em!

16. Ask questions. Taking a few moments to repeat back directions, what someone expects of you, etc., can save hours. (The old “the hurrieder I go, the behinder I get,” idea.)

17. Say “No!” Saying “no” to extra projects, social activities, and invitations you know you don’t have the time or energy for takes practice, self-respect, and a belief that everyone, every day, needs quiet time to relax and be alone.

18. Unplug your phone. Want to take a long bath, meditate, sleep, or read without interruption’ Drum up the courage to temporarily disconnect. (The possibility of there being a terrible emergency in the next hour or so is almost nil.) Or use an answering machine.

19. Turn “needs” into preferences. Our basic physical needs translate into food, water, and keeping warm. Everything else is a preference. Don’t get attached to preferences.

20. Simplify, simplify, simplify’

21. Make friends with non-worriers. Nothing can get you into the habit of worrying faster than associating with chronic worrywarts.

22. Get up and stretch periodically if your job requires that you sit for extended periods.

23. Wear earplugs. If you need to find quiet at home, pop in some earplugs.

24. Get enough sleep. If necessary, use an alarm clock to remind you to go to bed.

25. Create order out of chaos. Organize your home and workspace so that you always know exactly where things are. Put things away where they belong and you won’t have to go through the stress of losing things.

You can see from this list that most of the items are just a matter of giving yourself more time or not self-creating stresses. Don’t you think that living a life of less stress would be a great thing for you as well?

Share this so your friends can see it too!