EXERCISE

STRETCHING AND FLEXIBILITY WORKOUT

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flex

 

It is important to stretch your muscles , it prevents injures when doing harder workouts and it keeps you flexible.

 

THE WORKOUT

The bridge (glutes, back, thighs)

how its done;

  • Lie on your back with your knees bent, keeping your feet on the floor.
  • Push your feet into the floor and draw your hips up, keeping your shoulders on the floor.

The cobra (abs, pecs, back)

how its done;

  • Lie on your front with your hands under your shoulders.
  • Keeping your hips on the floor, push your arms straight.
  • Hold for a few seconds, then come down.

Back bends (shoulders, back)

how its done;

  • Place your palms on your lower back, lift your chest and bring your elbows together.
  • Bend back as far as is comfortable.

The camel (abs, quads, lower back)

how its done;

  • Kneel down, keeping a 90-degree angle in your knees.
  • Reach back and try to grab your ankles.
  • If you can’t then just go back as far back as you can.

Follow this 4 week plan .

The plan 

Week one
Monday Bridge straight up and down x 10; Cobra x 5
Wednesday Standing back bends x 5; Bridge straight up and down 2 x 10
Friday Bridge straight up and down 3 x 10; Cobra x 10

Week two
Monday Bridge + hold for 5 seconds each time 3 x 10; Cobra + hold with hand off floor for 10 seconds 3 x 10
Wednesday Standing back bends x 10; Stretch chest + shoulders
Friday Bridge + hold for 5 seconds each time x 15; Cobra + hold with hands off floor for 10 seconds 4 x 10

Week three
Monday Bridge into half wheel (steps 1-3) + hold for 10 seconds x 5; Camel x 5
Wednesday Bridge into half wheel + hold for 10 seconds x 10; Camel x 10
Friday Bridge into half wheel + hold for 10 seconds x 15; Camel x 15

Week four
Monday Bridge into half wheel + hold for 20 seconds x 10; Cobra (with arms outstretched to side. Lift lower legs too.) 3 x 10
Wednesday Bridge into half wheel + hold for 20 seconds x 15; Cobra (with arms outstretched to side. Lift lower legs too.) 3 x 15
Friday Bridge into half wheel + hold for 25 seconds x 15; Cobra (with arms outstretched to side. Lift lower legs too.) 3 x 20


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