Stretching

How to Stretch

from wikiHow - The How to Manual That You Can Edit

Stretching correctly will increase your flexibility, and reduce the risk of injuries caused by lesions of the connective tissues (such as the periosteum) and other nasty things. This guide shows a variety of techniques and its goal is to regroup every type of stretching which you may put in a routine of your own. Use the ones that suit your needs for the activities you do. Do not stretch if you are injured. This can only result in further injury.

Steps

1. Stretch your jaw.
   
   • Incline your head back, rest your chin on your palm, then pull your jaw open.
     
   • Say "Aaaaah" (you can mime it). Grab your chin with your thumb, index and middle fingers. Stretch it left to right. This exercise will help if you have been hit to the jaw (i.e. knocked-out in boxing).
     
   
   
2. Stretch your neck.
   
   • Incline your head forward, do not roll your head from side to side, this is dangerous. Instead stretch your neck left, right, forward and back, but always return to centre first!
     
   • Tilt your head with ear toward shoulder, incline your head backward and roll your head from left to right, then right to left in a 30 degree motion. Be sure that while your head is tilted back, you keep your jaw relaxed and even let your mouth fall open just a bit (avoid inhaling flies).
     
   
   
3. Stretch your shoulder:
   
   1. Put your arm on your chest;
      
   2. Grab your forearm with the opposite arm;
      
   3. Pull your arm until you feel your shoulder being stretched;
      
   4. Push the arm you are stretching the opposite way in order to contract the muscle if you feel that your chest is stretching instead of your shoulder.
      
   
   
4. Stretch your triceps.
   
   1. Reach up with your right arm;
      
   2. Bend your right elbow and put your forearm down behind your head and between your shoulder blades;
      
   3. Reach up and grab your right elbow with your opposite arm;
      
   4. Pull your elbow toward your head.
      
   
   
5. Stretch your scapulae:
   
   1. Extend your arms in front of you;
      
   2. Join both hands together and cross fingers;
      
   3. Push your arms further and try to push your scapulae in opposite directions.
      
   
   
6. Stretch your wrists.
   
   1. Hold arm out;
      
   2. Slightly pull back your hand down with your opposite hand;
      
   3. Repeat with other hand.
      
   
   
7. Stretch quadriceps:
   
   1. Stand up and pull one leg behind you;
      
   2. Repeat with other leg.
      
   
   
8. Stretch calves:
   
   1. Put your arms up against the wall;
      
   2. Bring one leg in towards it while keeping your legs straight;
      
   3. Repeat with other leg.
      
   
   
9. Stretch hamstrings:
   
   1. Sit on the floor and put one leg out;
      
   2. Reach for it and hold for a few seconds;
      
   3. Repeat with other leg, and then do it with both legs.
      
   
   
10. Do a butterfly stretch:
    
    1. Sit on the floor;
       
    2. Press the soles of your feet together;
       
    3. Pull your feet the closest you can;
       
    4. Push your knees down.
       
    
    
11. Stretch lower back:
    
    1. Lay down;
       
    2. Bring one leg onto your chest;
       
    3. Repeat with your other leg, and then do it with both.
       
    
    

Tips

• All stretches should be held (without movement) for 15-20 seconds. This surpasses the myotatic reflex which prevents any muscle from stretching for the first 10-12 seconds.
  
• Consult a specialist before working out.
  
• Do not bounce or bob when you stretch - this is not effective and can lead to injury.
  
• Perform the exercises slowly to prevent injuries.
  

Warnings

• Never stretch before you warm up. The only reason it feels good to stretch even when you're cold is because your body sends out natural painkillers. To protect your tissues, you need to raise your cardiac pulse in order to fill them with blood. The only way to do this is by working out.
  
  • Jumping rope is an effective way to achieve this, although this may damage your tibia's periosteums, which is the membrane enveloping your bones (except at junctions) that allows the blood to flow from your heart to your muscles connected by the tendon.
    
  • A safer way to raise your cardiac pulses would be by swimming. Water reduces shocks to the body because it reduces the felt effect of gravity on your body.
    
  • Swimming pools are sometimes unaccessible so an efficient and safe way to raise cardiac pulse would be by cycling, except if you have knee problems.
    
  
  
• Stretching should not hurt, just inflict a small and negligible instantaneous pain.
  
• ALWAYS stretch after you work out, unless all you want is flexibility. If you stretch before your workout, you will put your nervous system to sleep resulting in less gain than improvement on the muscle part. As a result, for example, your system won't give you as much lactic acid, but many other things will be affected by flexibility training before a workout.
  

A good source of stretching information is the website, www.howtostretch.com

Related wikiHows

• How to Begin Learning Gymnastics
  
• How to Start Women's Gymnastics
  
• How to Do a Round Off in Gymnastics
  
• How to Take Care of and Prevent a Rip in Gymnastics
  

Sources and Citations

• http://www.InnerBody.com/image/musfov.html
  
• http://www.kraftfoods.com/kf/HealthyLiving/articles/StretchToRelax.htm
  

External Resources

• http://www.cigstretching.com/
  

[*http://www.howtostretch.com]

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Stretch. All content on wikiHow can be shared under a Creative Commons license.

Recommended Workout Diet

How to Start the Recommended Workout Diet

from wikiHow - The How to Manual That You Can Edit

This arm program is for advanced weightlifters only!

Steps

1. Eat a meal 1 hour before workout your workout; 1 cup oatmeal, 1 chopped apple and three whole eggs (cook with the oatmeal). Add two tablespoons of honey and cook in 1 and half cups of apple juice.
   
2. Have one half cup of raisins 20 minutes before the workout.
   
3. Prepare a big water bottle(500ml) with orange juice in it and 25 grams of whey protein; sip on this during the whole workout.
   
4. Warm up with 7 minutes of jogging. Curl your arm up and squeeze like a bicep curl and push down as if you were working your triceps.
   
5. Do one set of as many Parallel Tricep dips as possible.
   
6. Go to the chinning bar and do as many pullups as possible.
   
7. Go between two benches and do as many bench dips as you can.
   
8. Go to the lat pulldown and do as many as you can.
   
9. Rest for one minute and do two sets of 21 Tricep pushdowns supersetted with two sets of 21 overhead tricep extensions.
   
10. Do one set of 21 barbell curls supersetted with as many concentration curls as possible.
    

Tips

• Parallel Tricep dips: keep body straight come down until biceps hit forearms and lockout at the top and squeeze triceps.
  
• Pull ups: take a under handed grip with hands about 10 inches apart, curl your self up until you eyes meet the bar only come down a little pass 90 degrees with your arms.
  
• Bench dips: make sure you go all the way down until your butt hit the ground and lockout at the top Squeeze your triceps
  
• Lat pulldowns: same as pull ups under handed grip 10 inches apart ,now keep your arms out in front of you so your triceps are parallel to the floor and a 90 degree angle to your body (the same as resting your elbow on a table) keep your arms in this position and curl the lat bar down toward the top of your head until it hit the top of your forehead.
  
• Tricep pushdowns use lat pulldown bar(long bar) take a wide underhand grip do 7 reps move the hand in a little and take a overhand grip and do 7 reps move the hand close together and do 7 reps overhanded move on to barbell over head extentions and do the same 7 underhanded wide grip ,move hands in a little overhanded 7 reps , close together 7 reps.
  
• Barbell curl: take a narrow grip underhanded start from the top of the movement and do 7 rep only coming down to the top of the rip cage and coming up to touch your collar bone, continue by taking a underhanded mid grip starting from the top of the rip cage down to legs, continue by taking a wide overhanded(reverse) grip and doing 7 reps through the full movement. Know go grab two light dumbbells and a incline bench place yourself on the incline bench chest first so your chest is at the very top of the bench let you arms hang down over the top of the bench and do 7 curls but only coming up half way do a other 7 reps but only coming down half way and another 7 reps doing the whole movement.
  

Related wikiHows

• How to Warm up for Weight Lifting Exercises
  
• How to Strengthen Your Pitching Arm
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Start the Recommended Workout Diet. All content on wikiHow can be shared under a Creative Commons license.

Build Bigger Biceps

How to Get Better Biceps

from wikiHow - The How to Manual That You Can Edit

When one thinks of getting stronger, the first thing to come to mind are the biceps. But how do you build your guns?

Steps

1. Bicep Curls. These are the best exercises for biceps. There are hundreds of different kinds of curls, each used to help work out a specific part of the body. Curls are done with dumbbells and barbells. Some of these are listed below:
   
2. Basic Biceps Curl. The standard biceps curl targets the whole muscle. Start by holding the barbell or dumbbell in your hands with your arms facing down. Keep your elbows straight and held in tight to your sides. Inhale as you bring the bar to the chest until your biceps are fully contracted. Then exhale as you lower it (don't drop it, do it slowly.) Repeat.
   
3. Concentration Curl. This curl targets the upper biceps. Sit down on a chair or bench with a dumbbell in one of your hands. Lean forward slightly and place your triceps (back of the arm) on the inside of your thigh. Exhale as your lower, and inhale as your bring it up to your shoulder. Switch to other arm.
   
4. Hammer Curl. The hammer curl targets the lower bicep. Hold a dumbbell in each hand with your palms facing your leg. Inhale as your bring your forearm up until it touches your biceps. Exhale as you lower, keeping the elbows close to the body.
   
5. Body Drag Curls. In a standing barbell curl position, slide the bar upward against your body until it reaches your mid-chest level - about as high as you'll be able to move it without cheating it up - then lower the bar the same way, making sure it does not lose contact with your torso. Your elbows will move backward and your shoulders cannot assist in the movement.
   

Tips

• Know that other common bicep exercises include the preacher curl, incline biceps curl, cable curl, and the lying bicep curl.
  
• The key to having great guns is to exercise your triceps too. Your triceps make up most of your arm and toned triceps give definition to your biceps.
  
• Weight doesn't matter as much as form. If you have to start at ten pounds, that's all right. Just make sure you keep the form and technique good. Once you find it easier to do your current weight, it's time to take it up another five pounds or so.
  
• When your current weight is easier, but any extra weight makes it too hard, simply do more reps with your current weight until you have built up enough strength to do a sizable amount of repetitions with the next weight.
  
• Using walls as a support whilst pushing against using your arms will supply you with a good head start, seeing as it uses your own body weight and you can turn and twist to suit.
  

Related wikiHows

• How to Get a Good Work out With Punching Bag
  
• How to Make a Punching Bag
  
• How to Get Fit in the Gym
  
• How to Create Your Own Home Gym for Little or No Cost
  
• How to Exercise Without Joining a Gym
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Get Better Biceps. All content on wikiHow can be shared under a Creative Commons license.

Crossfit Program

How to Work out With the Crossfit Program

from wikiHow - The How to Manual That You Can Edit

CrossFit is a strength and endurance conditioning program that was founded in California to improve the physical fitness military and police personnel. The exercises are universally scalable, meaning that everyone of all skill level can participate and be challenge by the work out.
The ideal way to start CrossFit is to join a gym that is a CrossFit affiliate and attend their classes, as working out under the guidance of an instructor will ensure you're doing the exercises properly and getting the most out of your workout. You can also follow the 'Work Out of the Day' posted on the CrossFit website and discuss the workout with other CrossFit members.
To get started with CrossFit, there are some key exercises that are essential to the CrossFit program. By combining some of these exercises into a single workout, you can increase both your metabolic endurance and strength.

Steps

1. Pull-ups. Pull-ups are a great exercise, but can be challenging for anyone who isn't use do doing them regularly. If you can't do one pull-up, try doing body rows instead.
   
2. Squats. To do a body-weight squat, that is a squat with no additional weight, stand with your feet shoulder width apart. With your back straight, bend your knees and extend your arms forward to maintain balance. Stand back up straight again. Do several squats in one set, you'll be starting to get the hang of it when you can do 50 in a row.
   
3. Push-ups. If normal push-ups are too hard, try doing them from your knees, or standing against a wall. If normal push-ups are too easy, try doing them from an incline, or on rings.
   
4. Dips.
   
5. Wall Ball. Take a medicine ball and find a place alongside wall. Squat down and when you stand back up, throw the ball up against the wall. When you catch the ball on the way down, squat back down and repeat the process.
   
6. Sit-ups. Sit ups help build core strength which is important when doing any exercise.
   
7. Deadlift. Doing a deadlift is a very practical skill to have. Start with a low weight if you've never done one before. Stand in front of a barbell that is resting on the floor. With a straight back, squat down and get a comfortable grip on the barbell. Stand straight up, keeping a straight back, push your hips out. When you've reach a standing position, squeeze your shoulders back, and hold the weight for 1 to 2 seconds. Safely lower the barbell with a straight back, and repeat. Try doing 3-5 sets of comfortable, but challenging, number of repetitions, or try doing the sets of 21-15-9.
   
8. Double-unders. Take a skipping rope, and as if you were skipping normally, but instead of just spinning the rope once under your feet between jumps, spin it twice.
   
9. Box-jumps. Find a stable box or raised bench that will support your weight. From a standing position in front of the box, squat down and jump up on top of the box. Once you're up, stand straight up, pushing your hips out. Hop down, and repeat.
   

Tips

• Stay hydrated, drink sufficient amounts of water before and during your workout.
  
• Stretch and warm up thoroughly before the workout.
  
• To find a CrossFit affiliate, check out the CrossFit website.
  
• To see videos of exercises in action, check out the exercise videos posted on the CrossFit site.
  
• In the CrossFit approach, routine is the enemy. Mix up your workouts, add variety to your workout to maximize your results.
  

Warnings

• If you experience any sudden pain, stop the workout and rest. Consult a doctor if necessary, but don't work through an injury, as you'll likely make it worse.
  

Sources and Citations

• CrossFit.com
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Work out With the Crossfit Program. All content on wikiHow can be shared under a Creative Commons license.

Training for a Triathlon

How to Train for a Triathlon

from wikiHow - The How to Manual That You Can Edit

With modest and regular effort, you can accomplish things you may never have dreamed of. The triathlon community is filled with a wide range of people, all of whom just get out there and 'do it.' The fact that we are all out to try something hard (what other sport has a 90 minute "sprint?") builds tremendous camaraderie and support. With some simple and proper preparation you too can be a triathlete.

Steps

1. Train in each event. You are going to swim, ride and run. Therefore, each week, you should swim on day 1, ride on day 2, run on day 3, swim on day 4, ride on day 5 and run on day 6. Day 7 is off.
   
2. Start off with a 20 minute work out. So, for swimming it is 20 minutes of swimming -- not 20 minutes of being in the pool!
   
3. Increase the time to 40 minutes as your stamina improves.
   
4. Practice some ‘brick’ sessions about a month ahead of your event. A brick is where you do two disciplines back to back. The most important session is the 45-minute cycle ride followed by a 15- to 20-minute run. This gets you used to changing muscle groups.
   
5. Consider joining a Masters swim program to become more proficient in the water. These programs generally accept all levels of skill in the water.
   
6. Start with some sprint races (usually a ~700 meter swim, ~15 mile bike and a 5K run). You do not need to set a land-speed record, just use the races as a learning experience. You can use sprint races as a building block for longer races (international, half-ironman, and ironman), or you can choose to focus on sprint races. But you need to race to put all the training together.
   
7. Train over the winter using a bike trainer - in the off-season, you can do a lot of long steady distance work ("LSD") that will build a strong network of capillaries in your legs that will serve you well in the summer during race season.
   

Tips

• Have fun. The reason we do this is to have fun.
  
• Find two or three races in your area. The races help you stay focused on why you are training. Having just one race puts too much stress on the race. You will always have one race that didn't work out well. Having more than one in the season will help you stay happy about training. After all, this is fun!
  
• The longer you work at it the better you will get and the more you will enjoy it. A 4 month training period is good. You never know, you may just get hooked.
  
• Each sport has a form guide. For swimming, check out the "Total Immersion" technique. For biking, strive for excellent bike fit. For running, check out the Pose Technique. Links provided below.
  
• You might be able to do more in one or two sports. If you can, you should. For example, if you have been a strong bike rider, consider going out for a 40 or 50 minute "base" ride.
  
• Increase your time in each sport by 10% each week until you can do a 40 minute workout in each sport.
  
• Build in a three or four week cycle. Add 10% over your base for week #2, 20% over base for week #3, then return to your base for a week #4. Then you start where you left off (20% over base) for week #5 and so on. The reference materials give a great amount of good information on cyclical training.
  
• Practice swimming in open water and U-turns on your bike.
  
• Carefully monitor your diet. You need whole grains, vegetables, fruits and lean meats. Stay away from processed foods! You want to carefully any control weight loss to a pound or two a week in order to maintain energy.
  
• Limber up before exercise. Stretch after exercise. Too many people try to stretch with cold muscles, which injures them. People also forgo the stretching when the muscles are warm. This leads to tight muscles and (you guessed it) injury.
  
• Listen to your body. If you are just too tired to get up in the morning, then take some time off.
  
• Did you get the point about having fun? This should be fun, so have fun!
  
• There is probably a triathlon club in your area. Google, check out USAT, look for a health club, YMCA, or sports store with a bulletin board.
  

Warnings

• Do not start any fitness program without clearance from a doctor.
  
• Carefully stressing your body and then recovering fully is how you build endurance and strength. Going too hard, or not taking enough recovery time are classic newbie mistakes.
  
• Hydration is key. You need to drink on the bike (cause you can't in the water and won't want to during the run). Balance and moderation is necessary to avoid dehydration or hyponatremia.
  

Things You'll Need

• Unless you want to, there is no need to buy an expensive bike in the beginning. You can find plenty of used bikes on eBay and a lot of new road bikes (that can be converted to a tri-configuration with the addition of Aero bars) under $1,500.
  
• A basic wetsuit is a good investment if you live in colder climates. Many races will partner with shops that rent wetsuits. Wear one if the water is below 68 degrees Fahrenheit.
  
• You will need a good, lightweight pair of sneakers. It is best to visit a pro-shop and have your running gait analyzed (they video tape your legs and feet and play it back in slow motion).
  

Related wikiHows

• How to Train for a Long Course Triathlon
  
• How to Begin Running
  
• How to Get Fit
  
• How to Have More Endurance
  
• How to Prepare for a Marathon (Novice)
  

Sources and Citations

• Excellent starter guide: "Triathlon 101" by John Mora. Link to Amazon.
  
• A How-To for us Age Groupers is "Triathloning for Ordinary Mortals" by Steve Jonas. Link to Amazon.
  
• A great reference is "The Triathlete's Training Bible" by Joel Friel. This is a book I use every season and get more and more out of it. Link to Amazon.
  
• Website: Total Immersion is a great way to learn how to swim easily and efficiently.
  
• Website: The Pose Technique teaches you how to run easily and efficiently.
  
• Website: Training For Your First Triathlon at BeginnerTriathlete.com
  
• Website: TriNewbies.com website is full of helpful guides
  
• Website: USA Triathlon sponsors many "age group" events
  
• Website: The US Olympic Team has a small article on getting started
  
• Another way to look at running is "Chi Running". This book by Danny and Katherine Dreyer is getting a lot of attention. Link to Amazon
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Train for a Triathlon. All content on wikiHow can be shared under a Creative Commons license.

How to Run Longer

from wikiHow - The How to Manual That You Can Edit

Guiding steps to achieve greater running distances

Steps

1. Pick a time later in the day if at all possible. Your body temperature increases throughout the day, which is an indicator of your body's metabolism. (Opinions differ on this -- many people believe morning is the best time for longer runs because of the fact that your body temperature is lower and you are better able to tolerate the increases from exercise. Also, races tend to be in the morning.)
   
2. Eat well the day of your run. Don't just gorge on sweets and fatty foods. Look for long-lasting carbohydrates, like oatmeal for example. Also, do not eat anything for at least two hours before you run.
   
3. Make sure that during the day you stay well hydrated, but don't just drink water. Make sure you include electrolyte beverages (such as Gatorade). Drinking water alone can actually be harmful. It's easy to upset the sodium balance in your blood if you don't have plenty of salt reserves.
   
4. Have something to keep your mind occupied, like a music player for example. Sometimes, just going out without one can give you some much needed time to think. After a long day, there's nothing much like a good long run to clear your head.
   
5. Make sure you stretch well and are nice and warmed up before you start. Then just get out there and do it.
   
6. When you run long distance try to keep even breathing. Example: 3 steps breathing in from your nose and 2 steps breath out of your mouth.
   

Tips

• Make sure you have a good pair of running shoes with good support for your arches. Injury is very possible if you don't use proper equipment.
  
• Don't start out too fast, it will adversely affect you towards the end of the run.
  
• If you are running with a friend try not to talk since talking moves your face muscles and depletes oxygen
  

Warnings

• Consult a physician before you attempt to go out. But with the right pace, almost anyone can enjoy the benefits of a long run.
  

Related wikiHows

• How to Run
  
• How to Run Faster
  
• How to Run a Marathon
  
• How to Start Walking for Exercise
  
• How to Be Mentally Prepared Before a Game
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Run Longer. All content on wikiHow can be shared under a Creative Commons license.

How to Get a Six Pack (for Girls)

from wikiHow - The How to Manual That You Can Edit

Many people think that curves are what make girls hot, but abs can really do the trick. Plus it makes you look buff!

Steps

1. Go swimming. Try out for the closest swim team in your area. Doing butterfly (dolphin) kicks on your back is probably the best way to work on your six pack and/or get a flatter stomach. Training hours are usually for two hours and most swim teams have practice five days a week at least.
   
2. Do cardio as much as possible. Set aside at least one day a week to run a mile. Playing games like tag and hide and go seek outside can even burn calories. Taking your dog for a run is also a convenient way to run, and make sure you drink plenty of water!
   
3. Try crunches and leg lifts; these can really help you get a six pack. Do flutter leg lifts, box leg lifts, up and down leg lifts, and just holding your feet up for a minute at a time and do each type four times.
   
4. Most importantly, watch what you eat! Eat plenty of protein to build those ab muscles. Avoid sugar altogether and reduce your caloric intake.
   
5. If you swim about 5 km a day your posture will improve and your muscles will bulge.
   
6. 
   

Tips

• Hydration is VERY important! Drink about eight glasses of water everyday and avoid sugary "sports" drinks.
  
• Eat less, workout more
  
• Starvation diets starve the muscle when instead, you should be feeding the muscle.Your body must get energy from somewhere so guess what gets sacrificed? That's right, your precious muscle which is in fact responsible for a maintaining a high metabolism.
  

Warnings

• Swim with a buddy or experienced swimmer if you are new to long-distance swimming and the exhaustion that can occur.
  
• Beware of sunburns while swimming and running; skin cancer is very common, so always wear sunscreen!
  

Things You'll Need

• practice swim suit
  
• swim cap
  
• goggles
  
• sunscreen
  
• buddy
  

Related wikiHows

• How to Get Six Pack Abs
  
• How to Get a Flat Stomach Fast
  
• How to Reduce Stomach Fat
  
• How to Build Muscle
  
• How to Eat to Gain Muscle
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Get a Six Pack (for Girls). All content on wikiHow can be shared under a Creative Commons license.