![]() Load up the smith machine with a moderate amount of weight. Hold this position and repeat for the other side. Grab the elbow of one arm with the hand of the other arm pull your elbow across your chest. If you don't have a low pulley handy, you are also able to use a wall by simply leaning into the wall for resistance in the stretched position. Grab the low cable pulley, stand up and allow the pull from the weight stack to stretch your side delt. Load a moderate amount of weight on a low pulley. Walk forward slowly until your delts are maximally stretched. Turn facing away from it and grasp it with your palms down. Shoulders (Anterior Delt):įind a stationary bar a smith machine works just fine. Place your elbows on the inside of your knees. Gently pull your feet towards your bottom. Flex your knees and bring your heels together. Then slowly lower them where your pecs will be stretched to the maximum possible. Lie flat on a bench and lift them in a contracted position. Take a pair of dumbbells with the amount of weight you would use for about 12 reps of flies. You should only feel a slight pull in your muscles, not a feeling of being set on fire. You don't want to stretch yourself to absolute pain or further than your body is ready for.Ī good stretch is a constant hold in position for 30 seconds with no bouncing. An example would be propping your leg straight on a chair while touching your toes and maintaining that position for a duration.įor the following stretching exercises it's important to remember 'more is not better'. Static stretching is more intense and it involves stretching a muscle to its furthest point and maintaining that position. An example would be propping your leg on a chair and moving your body to stretch the hamstring. Passive stretching is assuming a position and holding it there with another body part or other means. There are seven categories which stretching is classified:įor our goals we will focus on passive stretching and static stretching. ![]() Unlike muscle growth, your body will not become 'overtrained' from properly done stretching. To increase flexibility you must stretch periodically during the day and especially after a workout. So let's start making our muscles 'remember' what they never knew in the first place! Part 1 What Is The Best Workout for Increasing Flexibility? Be Specific. While it's not 100% known, there is a great chance the fascia is the deciding factor, or at least a part of the phenomena we call 'muscle memory'. Experienced lifters who took off a while and are getting back into it gain fast because their fascia has already been stretched out to a great amount, allowing their muscles to freely grow. It is possible that muscle memory is actually the fascia's rate of expansion.īeginners gain muscle quickly because their fascia is not 'filled'. but first let me throw this little gem of information out to you. At this point your muscles are limited in growth by the rate of expansion of the fascia, which is very slow compared to what it could be. Thus your muscles grow until they become too compressed along the fascia. There is no type of protein powder that targets fascia growth. Over time you workout and your muscles grow, but nothing happens to your fascia. Fascia is what keeps your muscles in place. How in the world does stretching play a part in growth?Įvery muscle in your body is enclosed in connective tissue known as fascia. It does, stretching actually increases muscle growth. So you start stretching right? Nah, I bet half of you are thinking "So what, five years of stretching is big price to pay compared to $3 for a back-scratcher." Well what if I told you stretching would increase muscle growth, would you do it? It isn't because you've gained muscle, it's because you lost flexibility. Multiply this by 500 arm workouts and imagine how much range of motion you lose.įive years ago you were able to scratch your middle back nowadays you rub yourself against a corner. This in turn, very slightly decreases the range of motion in your biceps and triceps. Because of the intense workout with no stretching your arms stay in a semi-contracted state for hours. ![]() As we all know that pumped feeling doesn't last, the blood and lactic acid leaves your arms.
0 Comments
Leave a Reply. |