Game Changers: The Conscious Culture Men With Vision 2020 Edition | Page 39

GAMECHANGERFITNESS
Jumping Jacks
Jumping jacks are a
quick way to get warmed
up and prepared for a
race. This simple
exercise is used across
many workout warmups
and routines. The
dynamic stretch is
when you:Start with your
performed
arms straight by
your sides and your legs straight.Jump your
feet apart while raising your arms up from
your sides.You should make an X with your
body.Bring your arms down and feet back
together.Repeat this process continuously
for about 30 seconds.
Hip Abductor and
Adductor Leg Swing
With your hands on a wall,
keep your
right leg straight and
swing it across the front of
your body in a rhythmic
motion. Keep your chest
upright and your core
tight. Each swing should
build until it reaches its
motion. Do 12 reps, then switch
full range
sides. of Then with
your hands still on a wall, bend your right knee at a
90-degree angle, and drive it toward your
left shoulder and then your right. Do 12 reps, then
switch sides.
Calf Raises
stand up straight with both
feet flat on the floor. Simply
rise up on to your toes, and
then lower back to a flat foot
position.To accentuate the
exercise, stand on the edge of
a step so that your heels are in
the
air. when
Rise you lower back
up to your toes, but this
time
down, let your heels drop down below the edge of
the step. This increases your range of motion and
the effort required by your calves to rise on to your
toes.
Please note that the information provided in
these articles cannot replace individual advice
from health professionals.
Please consult your physician before starting
a new fitness program
THE DO’S AND DON’TS OF
STRETCHING:
Remember that increasing your flexibility takes time. Be
patient — good things come in time. While you are
stretching, don’t forget the following:
DO Warm up before you stretch so that muscles,
tendons, and ligaments stretch more easily. Try light
activity, such as walking and pumping your arms. Spend
at least five to 10 minutes warming up.
DON'T stretch cold muscles. Painful injuries can happen
when you stretch cold muscles. It is far better to stretch
after a run than before.
DO: Stretch After a Shower...Or bath if you don’t have
time to warm up. Your body temperature will be higher,
so muscles will be more pliable.
DO stretch lightly before speed work, after a 10-minute
warm-up jog.
DON'T: Stretch to the Point of PainIt’s normal to feel a
pulling sensation or mild discomfort.
DO Ease into each stretch; don’t bounce or force it. This
isn’t as effective and shortens muscles instead of
lengthening them.
Before speed work, DO hold each stretch for 10-15
seconds.
After a run, DO hold each stretch for 30 seconds; repeat
once or twice on each leg.
Avoid certain stretches that can hamper your
performance or increase your risk for a pull or tear.
DO: Put Stretching First. Stretch first thing in the
morning to jump-start your day.
DO: Take Yoga or Tai Chi. These classes improve
flexibility and will help you stick to a stretching schedule.