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.