Stretching Guide


Stretches

It is important that after the workout to spend a few minutes stretching. Here is a guide of exercises you may use in your stretching routine:

Upper back For stretching the muscles between the shoulder blades, start by standing with your feet shoulder-width apart. Bend over at the waist approximately 90 degrees, knees slightly bent. Wrap your right hand around your left knee and grab it while the palm and fingers are behind the knee. Keeping your right knee bent, slowly straighten your left leg while lifting your right shoulder straight up to the ceiling. You should feel a powerful stretch in the rhomboid muscles between your shoulder blades. Hold for 30 seconds, then reverse the move to stretch your left side.

Lower back Lie on your back, and draw your right knee to your chest. Hold for 30 seconds, then repeat with your left knee, then with both knees simultaneously.

Shoulders Stand with your back to an open door, about 18 inches in front of, and slightly to the left of, the door frame, with your feet shoulder-width apart. Reach with your right arm and grab the door frame at waist level. Lean forward until there is little tension on the arm, then rotate your torso away from that arm and hold that position for 10 to 20 seconds. Straighten up, walk your fingers 6 inches up the frame and do the stretch again. Repeat the exercises five times while increasing the height about 6 inches each time. Move to the right side of the door frame and go over with the left arm.

Chest Standing slightly in front of a door, hold your arms out to your sides at shoulder height. Bend your elbows and place your inner forearms against the door frame. Keeping your arms in this pose, take a small step forward so you feel the stretch in your chest muscles. Hold for 20 to 30 seconds, then step back into the beginning position, keeping your forearms pressed against the door frame. Press both your elbows against the door frame as if you're trying to put them together in front of you. You should feel a contraction in your chest muscles.

Biceps Stand with your back to an open door, arms at your sides, palms facing forward. Swing your right hand behind you, reaching through the door frame and placing your palm against the wall on the other side. To emphasize the stretch, turn your body slightly to the left. You should feel the stretch in your right arm and shoulder. Hold for 6 to 10 seconds and repeat this sequence 1 or 2 times, then repeat with your left arm.

Triceps Sitting in a chair with your back straight, bend your right elbow and try to touch your right palm to your right shoulder blade. Your elbow should be near your head and pointed straight up at the ceiling. With your arm in that pose, bring your left hand up over your head and wrap it around your right elbow. Now push your right elbow downward, providing resistance with your left hand. Hold for 6 to 10 seconds and perform this three times with your right arm, then three times with the left.

Forearms Get down on all fours. Turn your hands out to the sides 180 degrees, until your fingertips are pointing toward your knees. Hold for 10 to 20 seconds, leaning back in order to increase the stretch.

Abdominals Stay lying on your stomach, arms extended in front of you with your hands shoulder-width apart, palms down. Now slowly lift your shoulders off the ground by pushing yourself up with your arms, arching your back and keeping your pelvis flat on the floor as you rise. If you can, rise up until your elbows are locked. Hold at the top as you slowly exhale, then go back down. Do 10 repetitions and if this is too difficult, try doing the stretching with your forearms flat on the floor.
read more →

Healing Properties of Fruits: Lemon and Lime

These fruits have cooling thermal nature, they are very sour, astringent flavor and antiseptic. Perhaps these are the most valuable fruits therapeutically speaking for people who have eaten a high-fat/protein diet. Lemon destroys putrefactive bacteria in both the intestines and mouth; used to purify the breath. Its antiseptic, anti-microbial, and mucus-resolving action make it useful during dysentery, colds, flus, hacking coughs, and parasite infestation.


Lemon and lime have benefits the liver, encouraging the formation of bile, they improve absorption of minerals, promote weight loss, cleanse the blood, treat high blood pressure, thick, poorly circulating blood, and weak blood vessels. Lime alleviates flatulence and indigestion in general. Lemon increases the production of fluids in the body. Its juice, diluted with water, is often used for reducing the effects of summer heat, calming the nerves, treating sore throat, cramps, and diabetes, which are often marked by fluid deficiency.

Lemon and Lime
Lemon is used externally to heal sores (apply juice), to relieve itching from insect bites (rub in juice), and to soften and reduce corns (poultice). One drop of fresh juice combined with warm water makes a cleansing eye wash. Generally, limes can be substituted and are grown with fewer chemicals. The citric acid content of lemons and limes is 4-6 times higher than oranges and at least three times that of grapefruit. Thus these fruits should not be used by those with too much stomach acid or ulcers. Besides, citric acid thins the blood, and so citrus should be used cautiously by those with weak blood signs such as pale complexion and tongue, insomnia, irritability, and thinness.

Start with 1-3 lemons daily for one week and increase according to need and desire (9-12 lemons daily can be tolerated by the robust person in need of their properties).Lemon peel is used similarly to grapefruit peel, although it has stronger ability to move stagnant liver, while lime peel has even more specific action on the liver.
read more →

Iced Water to Run Faster


Iced Water

Simply holding a bottle of water when you go for a run can help you make the exercise easier. But you need to make sure there’s some ice in the water, because room-temperature water will not work.

A new study at Stanford University in the US made the astonishing discovery by examining overweight women who had problems overheating during exercise. Researchers discovered that holding a bottle of cold water helped them to maintain a low core temperature, increasing their endurance. Eventually, this meant that they ran faster – and burned more fat – than subjects who didn’t get the cold bottles to hold. As high core temperature is a important factor for reducing endurance in all athletes, there is no reason why you can’t use this easy trick to counteract it. Its effects will be particularly obvious on hot summer days.
read more →

Muscle Dysmorphia Among Youth and Women

Muscle Dysmorphia
Muscle dysmorphia is a psychological condition where people and mainly men become overly obsessed with muscle mass and body composition and have a obsessive need to work out and diet. They will avoid social and work responsibilities to uphold their workout schedule. They often take drugs and supplements they know are unhealthy in order to accomplish their goal. It is similar to eating disorders such as anorexia nervosa and bulimia that are most common in women. However, some men have eating disorders and some women experience muscle dysmorphia.

Researchers from the University of Windsor in Canada, in a study of novice male and female weight trainers, found that some of their test subjects showed a propensity to develop this problem. While many people undoubtedly have unrealistic body images, extreme focus and devotion are required to reach championship levels. In champions, preoccupation and dedication are considered worthy, but are classified as psychological disorders in less-accomplished people.
read more →

Goat's Milk Propreties


Goat's Milk

Goat's milk, has different properties than other animals’ milk. Those with excess mucus would still want to be cautious in the use of goat's milk, but it forms far less mucus than cow's milk.Goat's milk is frequently considered an exception to many problems with dairy. Goats are usually healthy and clean and therefore are not normally given standard doses of antibiotics or other drugs. The fat structure of their milk is much more edible than that of cow's milk; since it is already naturally homogenized, goat milk does not have to be mechanically homogenized. Also, it is likely to be available raw. Because goats that graze freely enjoy a large variety of leaves, grasses, and herbs, their milk contains loaded amounts of nutrients not found in cow's milk. For all of these reasons, goat's milk is universally prescribed as a superior product for many types of deficiency, from youth through old age. When animal-product nutrition is needed, raw goat's milk is frequently a good choice.
read more →

The Best Warm-Up


Here is an example of warm up, you can use before the workout session:
Before you start your workout, you need to do some preparation or you'll risk injury as well as be able to make fewer demands of your body – and so get less out. But stretch before you're warm and you can do even more damage. So you need to get blood pumping through the muscles you want to work.

Upper body - Three minutes on the rower or Nordic ski machine, working at 50-60% of your maximum effort level. You should finish slightly out of breath, but nothing more than that. Then do the dynamic stretches.
Lower body - Three minutes on the running or step machine working at 50-60% of your maximum effort level. You should finish slightly out of breath, but nothing more than that. Then do the dynamic stretches.
Outside - If you're miles from any cardio equipment, go for a 2-minute jog and then do the dynamic stretches below.


Warm-up Exercises and Stretches description:
Walking lunge with twist. Stand with your hands clasped against your chest. Step forward with your right foot into a lunge and twist your head and shoulders to the right. Reverse the movement to push back to the starting position, then lunge with your left foot and twist to the left. Perform 10 lunges with each leg.

Overhead squat to calf raise. Stand with your feet shoulder-width apart and your arms straightened overhead. Lower your body until your thighs are parallel to the ground, then push back up and rise onto the balls of your feet at the top of the move. Do 10 repetitions.

Upper body trunk rotation. With your feet shoulder-distance apart, stand with your back straight and knees a little bent. Start swinging your arms across your body at waist height - you should feel this mostly in your lower back. Move your arms higher to around shoulder-level to feel a stretch through your middle back. Now raise your arms to above head-height to feel the stretch in your upper back. Repeat each 10 times, ‘squeezing' slightly further each time to really feel the stretch.
read more →