challenge#13 for Thursday 15th
mrschappet
Posts: 488 Member
ok so its time for a rest day,we have grilled our bodies with squats and push-ups lol and its time to recover. Today lets stretch out our and relax our muscles.
lets set aside time for 4 for 5 min. sessions
SESSION ONE: stretch out those legs
start on the floor in a splits position stretch to the right and hold for 30 seconds, stretch down the middle on hold for 30 seconds, stretch to the left and hold for 30 seconds.
While still seated put legs together and reach to your toes or as for as you can and hold for 30 seconds.
do a pidgin stretch holding for 30 seconds on each leg see link below for form
http://www.youtube.com/watch?v=FVlX5HNKam
standing up do a quad stretch by bringing your foot into your booty, hold for 30 seconds then switch legs and hold for 30 seconds.see link for form
http://www.youtube.com/watch?v=Uwwuc8pRRc0&feature=related
finish by going into a hip width squat and slowly rolling half way up, go back down and half way up 3 times breathing in deep when you lower and slowly exhale as you rise. on the fourth time slowly rise all the way up making sure your head is the last thing to come up.
tp finish squat down sweeping hands to the ground inhale deep stand up raise sweep hands up above your head and exhale... repeat once and now your done :-)
SESSION TWO: core and upper body . its hard to explain these so please use the videos I posted below :-)
http://www.youtube.com/watch?v=mnFzQX29lI8
http://www.youtube.com/watch?v=GpjreaxiNeA&feature=relmfu
now for sessions 3 and 4 please repeat the above sessions
SESSION 3 - repeat session 1
SESSION 4- repeat session 2
:-) have a great day everyone
lets get in 2 liters of water today, 2 fruits, 3 veggies, 2 servings of whole grains and make sure you meet your protein goals.. keep building those muscles :-)
lets set aside time for 4 for 5 min. sessions
SESSION ONE: stretch out those legs
start on the floor in a splits position stretch to the right and hold for 30 seconds, stretch down the middle on hold for 30 seconds, stretch to the left and hold for 30 seconds.
While still seated put legs together and reach to your toes or as for as you can and hold for 30 seconds.
do a pidgin stretch holding for 30 seconds on each leg see link below for form
http://www.youtube.com/watch?v=FVlX5HNKam
standing up do a quad stretch by bringing your foot into your booty, hold for 30 seconds then switch legs and hold for 30 seconds.see link for form
http://www.youtube.com/watch?v=Uwwuc8pRRc0&feature=relatedfinish by going into a hip width squat and slowly rolling half way up, go back down and half way up 3 times breathing in deep when you lower and slowly exhale as you rise. on the fourth time slowly rise all the way up making sure your head is the last thing to come up.
tp finish squat down sweeping hands to the ground inhale deep stand up raise sweep hands up above your head and exhale... repeat once and now your done :-)
SESSION TWO: core and upper body . its hard to explain these so please use the videos I posted below :-)
http://www.youtube.com/watch?v=mnFzQX29lI8http://www.youtube.com/watch?v=GpjreaxiNeA&feature=relmfunow for sessions 3 and 4 please repeat the above sessions
SESSION 3 - repeat session 1
SESSION 4- repeat session 2
:-) have a great day everyone
lets get in 2 liters of water today, 2 fruits, 3 veggies, 2 servings of whole grains and make sure you meet your protein goals.. keep building those muscles :-)
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Replies
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Was nice wasn't it to take a day of nice realxing stretching. I don't usually take that much time to stretch and it felt really good! You are doing a great job:)0
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