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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Thursday, September 22, 2016

How to Improve Flexibility

Some people are just naturally flexible. If you are not one of those people there are ways to improve your flexibility.

How to Improve Flexibility

What Improved Flexibility Can Do For You

Flexibility can help protect you from injury.  When you are flexible you decrease the chances of injury to your muscles and you are able to increase your range of motion.

Exercise Caution as you Improve Flexibility

Before you do any type of physical workout it is important to warm up your muscles.  You can do this with 10 minutes of cardio workout.  Do not stretch cold muscles as you may cause injury.

Never perform a stretch past the point where you feel pain.  This can cause serious injury.  Improving flexibility takes time and pushing yourself past the point of pain will not make it go faster, it can actually slow you down. Know your limits and your boundaries and do not push yourself past them.

Steps to Improve Flexibility

A great way to improve flexibility is to join a yoga class or take up yoga on your own. Yoga provides full body routines that can help with flexibility over time. If you do not have time to take a class, learn some poses and do them at home.  There are other stretching routines to help with flexibility as well.

After you have warmed up your muscles you can begin to improve flexibility with a stretching routine.  Do a full body stretching routine for maximum results.  Work systematically from the top of your body and move down. Areas of the body you should work to improve flexibility include the neck, shoulders, biceps, triceps, chest and back in the upper body.  After you have stretched these muscles move to the lower body.  Stretch the core, gluteus, hips, hamstrings, quad, calf, ankles and feet to improve flexibility. You should hold each stretch for a minimum of one minute when you are just beginning.  As your flexibility improves you can increase the amount of time you hold each stretch. When performing a stretch do not bounce the muscle, hold it steady.

As you improve your flexibility you are able to deepen your stretches.  Push a little farther until you feel the burn of the stretch, only where it is comfortable and hold the stretch there. Breathing is important as it carries oxygen to your muscles.  Many people tend to hold their breath while holding a stretch.  Be aware of your breathing as you stretch and breathe evenly and deep.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.