AskMen.com - Flexibility stretching http://www.askmen.com/sports/bodybuilding/57c_fitness_tip.

html
1 de 2 26/02/2006 19:17
Check Out Our
Top 99 Women
Add AskMen.com
To Your Favorites
Make AskMen.com
Your Home Page
Sunday, February 26 2006 | 10:15 AM EST - UPDATED 7 DAYS A WEEK Advertising Info | Content Licensing | Media Requests
Home > Health & Sports > Bodybuilding & Fitness > Flexibility stretching
Stretching Can Perfect Your Muscles
By Ian Lee
Fitness Specialist - Every 2nd Thursday
PAGES: | 1 | 2 | 3 |
<< Previous Page
Triceps
Raise your arm straight up. Bend your elbow as if you
were trying to scratch your back. Using the other arm,
grab your elbow and pull back.
Biceps
Stand facing a flat surface, like a wall. Stretch your arm
out at shoulder level along the wall. Make sure your entire
arm and shoulders hugs the surface, then turn your torso
away and extend your arm straight as much as possible.
Lats (back)
The easiest way to stretch your lats is to grab on to
something with a close grip at waist level, then bow down
(like they do in Japan) and push backwards with your legs. Exhaling gives extra results.
Quads
While standing, bend your right knee and grab on to your ankle with your right hand.
Pull your ankle towards your buttocks. Make sure you keep your stretched leg
perpendicular to the floor and hold on to something so that you don't fall down. Do other
side.
Hamstrings
Rest your foot on something above knee level and bend over your leg as if you were
trying to touch your knee with your forehead. Keep your knee slightly bent. Do other
side
Calves
Straighten your arms and put your hands up against a wall at face level. One foot
should be closer to the wall than the other (pretend you are trying to push the whole
surface). Ground the heel of your foot away from the wall and bend your elbows,
bringing your face close to the surface in front of you.
stretch it up
Stretching is an intrinsic part of working out; it helps prevent a lot of injuries. Keep doing
it before, during and after each exercise, and you will likely never have a cramp or injury
at the gym. And don't worry about looking like a dork, all pros stretch before workouts.
Resources:
http://www.enteract.com/~bradapp/docs/rec/stretching/
http://kirtland.cc.mi.us/~balbachl/stretch.htm

Article Suggested By:Richard Farliss, Portsmouth, NH
Do You Have Dysmorphia?
If people always tell you that you're massive yet you see a wimpy guy in the mirror, you
may be falling victim to a serious illness. More
Break Your Plateau Cycle
If you've hit a point where your muscle mass has stopped increasing, we've got what
you need to shock them into growing again. More
Train Outside The Lines
If you want your muscles to continue growing, trick them by mixing up your routine and
applying more variety. You'll only get 1 result. More
FITNESS GUIDE
Get Big Now
Get better results
JUST METAL
Latest Fashion in Rings
Titanium premium rings
AB ARTICLES
Fat Burning exercises
Abdominal exercises
WORKOUT ESSENTIALS
Fitness
Fitness Equipment
Legal Steroids Healthy Diet Winter Olympics
HOME BOARDS
Top 99 Women
Video of the Day
Find Women Now
Doyle's Room
Top 99 Women
Who is No.1?
Be a Better Man
Top 200 Albums
Men's Horoscopes
Great Male Survey
Joke of the Day
Video of the Day
Gadget of the Day
Site of the Day
Doc Love's System
Double Your Dating
Join Player's Guide
Member Login
Join Virtual Trainer
Member Login
Newsletter Sign-Up
Free Contests
Message Boards
About Us
Advertising Info
Content Licensing
Media Requests
Job Openings
Home
Dating & Love
Sexuality
Women
Men
Fashion & Lifestyle
Health & Sports
Power & Money
Entertainment
Poker
AskMen.com - Flexibility stretching http://www.askmen.com/sports/bodybuilding/57c_fitness_tip.html
2 de 2 26/02/2006 19:17
Maximize Your Sexual Performance
Want to last longer, improve control and enhance sensation? Try the only supplement
proven by over 10 clinical studies to improve stamina and enhance your sexual
performance.
Click here for more.
Disclaimer: This article is for entertainment purposes only. AskMen.com strongly recommends that
you consult a physician before beginning any exercise program. AskMen.com is not a licensed
medical care provider. The reader should understand that participating in any exercise program can
result in physical injury and agrees to do so at his own risk. The findings and opinions of authors
expressed herein are those of the author and do not necessarily state or reflect those of
AskMen.com.
How To Get Ripped
Ab Lounger
Circuit Training
Training Partner
Personal Trainer
Stretching
Dumbells
Protein Shakes
Gain Muscle Mass
CARDIO WORKOUT
Cardio Workout
Cycling Training
Running
Burn Calories
Aerobic Exercises
Boxing
Rollerblading
BICEPS, TRICEPS &
SHOULDERS
Triceps
Biceps
Shoulder Exercises
CHEST, BACK & LEGS
Chest
Leg Press
Upper Body Workout
Back Exercises
MORE...
Love Handles
Recovery Foods
Protein Bars
Sports Injury

VIEW COMPLETE LIST
HowStuffWorks - Vitamins
Fark
Latest Articles
Updated daily, 24/7
Join Our Newsletter
A Weekly Improve Yourself
Guide
Diet & Muscle Plan
AskMen.com's Amazing
New Guide
Our Message Boards
Talk & meet people
20,000+ members
IGN.com | GameSpy | Arcade | Arena | TeamXbox | GameStats | Planets | Vaults | VE3D | AskMen.com
CheatsCodesGuides | FilePlanet | 3D Gamers | Direct2Drive | Rotten Tomatoes | GamerMetrics
Copyright 1996-2005, IGN Entertainment, Inc. About Us | Support | Privacy Policy | User Agreement |
AskMen.com - Stretching exercise http://www.askmen.com/sports/bodybuilding/57b_fitness_tip.html
1 de 2 26/02/2006 19:20
Check Out Our
Top 99 Women
Add AskMen.com
To Your Favorites
Make AskMen.com
Your Home Page
Sunday, February 26 2006 | 10:17 AM EST - UPDATED 7 DAYS A WEEK Advertising Info | Content Licensing | Media Requests
Home > Health & Sports > Bodybuilding & Fitness > Stretching exercise
Stretching Can Perfect Your Muscles
By Ian Lee
Fitness Specialist - Every 2nd Thursday
PAGES: | 1 | 2 | 3 |
<< Previous Page
types of stretches
Ballistic
Ballistic stretching was prevalent in the past, but is seldom used among most
professionals today due to its unsafe nature. Such stretches use a person's own
momentum to hyperextend a muscle beyond its normal limit. For example, when
stretching a hamstring, a person would forcibly press down or bend over towards the
knee in a jerking motion.
Static
Static stretching does not require a partner and is very safe and effective. To perform a
static stretch, simply set yourself in position and use your own strength to get the
desired tension. Once in place, hold the stretch in a comfortable yet firm pose.
Passive/Isometric
Passive and isometric stretching is quite possibly the best and most frequently used. To
perform either one, you need outside assistance, like a towel, a partner or a wall to
increase the range of movement. Not as dangerous as ballistic stretching and little
more forceful than static stretches, this category is a must for some body parts, like
calves.
how to stretch
Today, ballistic stretching is frowned upon, unless you are a gymnast or ballerina. You
should never jerk a muscle beyond its limit. If it doesn't feel comfortable, don't do it.
Warming up before stretching is very important. A warm-up will increase elasticity and
coordination; in other words, it will reduce the risk of having an injury while stretching,
which would be a shame since stretches are supposed to prevent injuries. Keep in
mind that stretches are not warm-ups! A warm-up starts with joint rotations, then a little
bit of cardio or aerobics -- about 5-10 minutes.
After the warm-up, stretches are usually performed before, during and after an exercise.
They work best when held for up to 30 seconds. Instead of just sitting on a bench
waiting for your next set, stretch; it will give you something to do.
Isolate muscles while you stretch. It's always better to work on one muscle at a time
than a whole bunch of them at once. Isolating one muscle gives you more control.
stretch different muscles
Chest
Stand next to the edge of a surface, like a doorway. Grab on to the edge of the surface
while keeping your hand a bit above shoulder level, your arm slightly bent and your
elbow down. Bend your torso away from the surface until you feel tension in your chest.
Shoulders
Grab your left shoulder with the right hand. While holding your left shoulder, keep your
right elbow at chin level. Grab that very same elbow with your free left hand and let go
of your shoulder. Now pull your right elbow back with your left hand and push your
elbow out as if you were throwing an elbow hit to the side. Repeat with other shoulder.
Don't push out with your elbow too much; the brunt of the stretch should come from
pulling the elbow.
Don't forget about your triceps, biceps and hamstrings... Next >>

Article Suggested By:Richard Farliss, Portsmouth, NH
Legal Steroids Healthy Diet Winter Olympics
HOME BOARDS
Top 99 Women
Video of the Day
Find Women Now
Doyle's Room
Top 99 Women
Who is No.1?
Be a Better Man
Top 200 Albums
Men's Horoscopes
Great Male Survey
Joke of the Day
Video of the Day
Gadget of the Day
Site of the Day
Doc Love's System
Double Your Dating
Join Player's Guide
Member Login
Join Virtual Trainer
Member Login
Newsletter Sign-Up
Free Contests
Message Boards
About Us
Advertising Info
Content Licensing
Media Requests
Job Openings
Home
Dating & Love
Sexuality
Women
Men
Fashion & Lifestyle
Health & Sports
Power & Money
Entertainment
Poker
AskMen.com - Stretching exercise http://www.askmen.com/sports/bodybuilding/57b_fitness_tip.html
2 de 2 26/02/2006 19:20
Do You Have Dysmorphia?
If people always tell you that you're massive yet you see a wimpy guy in the mirror, you
may be falling victim to a serious illness. More
Break Your Plateau Cycle
If you've hit a point where your muscle mass has stopped increasing, we've got what
you need to shock them into growing again. More
Train Outside The Lines
If you want your muscles to continue growing, trick them by mixing up your routine and
applying more variety. You'll only get 1 result. More
Losing Your Hair?
Losing your hair and tired of using products and drugs that don't work? Try Revivogen
Scalp Therapy Formula for hair loss and thinning hair is a topical solution made from the
nature's most powerful ingredients to attack the cause of hair loss safely and effectively.
Get more info.
Disclaimer: This article is for entertainment purposes only. AskMen.com strongly recommends that
you consult a physician before beginning any exercise program. AskMen.com is not a licensed
medical care provider. The reader should understand that participating in any exercise program can
result in physical injury and agrees to do so at his own risk. The findings and opinions of authors
expressed herein are those of the author and do not necessarily state or reflect those of
AskMen.com.
AskMen.com - Flexibility stretching http://www.askmen.com/sports/bodybuilding/57c_fitness_tip.html
1 de 2 26/02/2006 19:22
Check Out Our
Top 99 Women
Add AskMen.com
To Your Favorites
Make AskMen.com
Your Home Page
Sunday, February 26 2006 | 10:20 AM EST - UPDATED 7 DAYS A WEEK Advertising Info | Content Licensing | Media Requests
Home > Health & Sports > Bodybuilding & Fitness > Flexibility stretching
Stretching Can Perfect Your Muscles
By Ian Lee
Fitness Specialist - Every 2nd Thursday
PAGES: | 1 | 2 | 3 |
<< Previous Page
Triceps
Raise your arm straight up. Bend your elbow as if you
were trying to scratch your back. Using the other arm,
grab your elbow and pull back.
Biceps
Stand facing a flat surface, like a wall. Stretch your arm
out at shoulder level along the wall. Make sure your entire
arm and shoulders hugs the surface, then turn your torso
away and extend your arm straight as much as possible.
Lats (back)
The easiest way to stretch your lats is to grab on to
something with a close grip at waist level, then bow down
(like they do in Japan) and push backwards with your legs. Exhaling gives extra results.
Quads
While standing, bend your right knee and grab on to your ankle with your right hand.
Pull your ankle towards your buttocks. Make sure you keep your stretched leg
perpendicular to the floor and hold on to something so that you don't fall down. Do other
side.
Hamstrings
Rest your foot on something above knee level and bend over your leg as if you were
trying to touch your knee with your forehead. Keep your knee slightly bent. Do other
side
Calves
Straighten your arms and put your hands up against a wall at face level. One foot
should be closer to the wall than the other (pretend you are trying to push the whole
surface). Ground the heel of your foot away from the wall and bend your elbows,
bringing your face close to the surface in front of you.
stretch it up
Stretching is an intrinsic part of working out; it helps prevent a lot of injuries. Keep doing
it before, during and after each exercise, and you will likely never have a cramp or injury
at the gym. And don't worry about looking like a dork, all pros stretch before workouts.
Resources:
http://www.enteract.com/~bradapp/docs/rec/stretching/
http://kirtland.cc.mi.us/~balbachl/stretch.htm

Article Suggested By:Richard Farliss, Portsmouth, NH
Do You Have Dysmorphia?
If people always tell you that you're massive yet you see a wimpy guy in the mirror, you
may be falling victim to a serious illness. More
Break Your Plateau Cycle
If you've hit a point where your muscle mass has stopped increasing, we've got what
you need to shock them into growing again. More
Train Outside The Lines
If you want your muscles to continue growing, trick them by mixing up your routine and
applying more variety. You'll only get 1 result. More
KENNETH COLE
Men's Fashion
Designer clothes
FITNESS GUIDE
Get Big Now
Get better results
AB ARTICLES
Fat Burning exercises
Abdominal exercises
WORKOUT ESSENTIALS
Fitness
Fitness Equipment
Legal Steroids Healthy Diet Winter Olympics
HOME BOARDS
Top 99 Women
Video of the Day
Find Women Now
Doyle's Room
Top 99 Women
Who is No.1?
Be a Better Man
Top 200 Albums
Men's Horoscopes
Great Male Survey
Joke of the Day
Video of the Day
Gadget of the Day
Site of the Day
Doc Love's System
Double Your Dating
Join Player's Guide
Member Login
Join Virtual Trainer
Member Login
Newsletter Sign-Up
Free Contests
Message Boards
About Us
Advertising Info
Content Licensing
Media Requests
Job Openings
Home
Dating & Love
Sexuality
Women
Men
Fashion & Lifestyle
Health & Sports
Power & Money
Entertainment
Poker
AskMen.com - Flexibility stretching http://www.askmen.com/sports/bodybuilding/57c_fitness_tip.html
2 de 2 26/02/2006 19:22
Losing Your Hair?
Losing your hair and tired of using products and drugs that don't work? Try Revivogen
Scalp Therapy Formula for hair loss and thinning hair is a topical solution made from the
nature's most powerful ingredients to attack the cause of hair loss safely and effectively.
Get more info.
Disclaimer: This article is for entertainment purposes only. AskMen.com strongly recommends that
you consult a physician before beginning any exercise program. AskMen.com is not a licensed
medical care provider. The reader should understand that participating in any exercise program can
result in physical injury and agrees to do so at his own risk. The findings and opinions of authors
expressed herein are those of the author and do not necessarily state or reflect those of
AskMen.com.
How To Get Ripped
Ab Lounger
Circuit Training
Training Partner
Personal Trainer
Stretching
Dumbells
Protein Shakes
Gain Muscle Mass
CARDIO WORKOUT
Cardio Workout
Cycling Training
Running
Burn Calories
Aerobic Exercises
Boxing
Rollerblading
BICEPS, TRICEPS &
SHOULDERS
Triceps
Biceps
Shoulder Exercises
CHEST, BACK & LEGS
Chest
Leg Press
Upper Body Workout
Back Exercises
MORE...
Love Handles
Recovery Foods
Protein Bars
Sports Injury

VIEW COMPLETE LIST
HowStuffWorks - Vitamins
Fark
Latest Articles
Updated daily, 24/7
Join Our Newsletter
A Weekly Improve Yourself
Guide
Diet & Muscle Plan
AskMen.com's Amazing
New Guide
Our Message Boards
Talk & meet people
20,000+ members
IGN.com | GameSpy | Arcade | Arena | TeamXbox | GameStats | Planets | Vaults | VE3D | AskMen.com
CheatsCodesGuides | FilePlanet | 3D Gamers | Direct2Drive | Rotten Tomatoes | GamerMetrics
Copyright 1996-2005, IGN Entertainment, Inc. About Us | Support | Privacy Policy | User Agreement |