In order to stay healthy, it is not enough to simply train muscles and improve stamina. The body should be flexible, and not everyone can boast this. Most of the people have their ideal workout techniques to be fit and to stay healthy.
Today we shares with you some exercises that help to check and develop flexibility. These are must try workouts that you will surely love.
1. Ankle cuff mobility for workout
Lunge forward, bending both your legs at a right angle. Place the big toe of your front leg approximately 4 inches from the wall. Lean forward, and try to touch the wall with your knee. Check the other leg the same way. You’ve passed the test if both of your knees touched the wall while your heels remained on the floor.
Flexibility is the ability of your joints to move through their full range of motion without pain or stiffness. It also refers to the pliability of the muscles that support the joints. Flexible muscles and tendons allow for greater range of motion during activities real doze of workouts.
2. Pelvis lean for workout
Sit on the edge of a bench, lie down on your back, put your arms around your legs, and press them against your chest. Now slowly move one leg down without moving the other one. Check your other leg the same way. It is good if your knees can go below the bench level.
Looking to build muscle without adding major bulk? The good news is there are ways to work hard at the gym without becoming an Arnold Doppelgänger. Mainly, your routine should focus on combining cardio and weight lifting in equal parts. That way, you’ll simultaneously burn fat and build muscle without getting too beefed up. If you’re still unsure of the best way to balance these two fitness categories, try some of the following moves. Some are cardio focused while others are weight based — but all promote lean muscle.
3. Posterior hip muscles elasticity for workout
Stand straight, and put your feet together. Slowly bend down, and try to touch your toes with your fingers. You’ve passed the test if you can touch your toes without bending your knees or rounding your back. This workout helps help you stay balanced to your posture.
The hips are one of those body parts that most of us don’t really think about until they’re bothering us. When you hit the gym, strengthening your hip muscles specifically probably isn’t high on the agenda. But if you’re someone who spends most days sitting, you’re likely familiar with that hip ache and tightness that comes along with it. Maybe you’ve even started doing some hip stretches to combat that. But actually strengthening the hip area is something that will not only make you feel better, but help you move better, too.
4. Shoulder joint mobility for workout
Place your back against the wall, and press your shoulders, the back of your head, and your buttocks against it. Stand with your feet hip width apart, heels 4 inches from the wall. Now raise your straight arms, and touch the wall with your thumbs. This should happen without arching your back or moving any of the points pressed against the wall. This workout that everybody loves to try.
Some of the most common weight training injuries involve the shoulder joint. More often than not, these injuries are due to improper form or lack of control when doing non-shoulder specific exercises. The bench press causes the majority of shoulder joint injuries. In order to have a strong shoulder joint and avoid injury, it is important to understand this complex joint. It is also important to learn about the rotator cuff and scapula in order to perform the appropriate exercises to strengthen and increase the range of motion for these structures workouts to maintain your balance for workout.
5. Abdominal rectus muscle check for workout
Lift your body while lying on the floor with your legs bent at the hip joints and knees. Keep your feet still. The muscle is in perfect shape if you can lift yourself from this position.
Your abdominal muscles support your body as you move throughout the day. The rectus abdominis is also referred to as the “six pack.” This muscle responds to exercise with improved strength and you can perform stomach strengthening exercises on a daily basis. The American Council on Exercise recommends five minutes of daily exercises that target your rectus abdominis. Complete 10 to 20 repetitions and two or three sets of each exercise. As your strength improves increase the number of sets and decrease your amount of rest between sets.
6. Posterior hip muscles check for workout
Hold a straight leg raised at 35-40° for 30-35 seconds. If you can do this, your muscles are in good shape. This workout can help your muscles to tight up and stay in good shape. The hips are the fulcrum point for all lower-body movements. Weak hips can cause an antalgic gait, leading to knee, foot and ankle problems that can keep you off the field and out of the game. Although building your legs with compound exercises like Squats and Lunges is important, you need to set some time aside to focus on your hip muscles by performing hip-specific strengthening exercises. Incorporate these hip-strengthening exercises into your routine to make sure your hips stay strong and injury free.