FitSugar

Stretch It: Pulling Elbow Deltoid Stretch

FitSugar — Thu, 13 Nov 2008 13:00:00 -0800

If hours of raking leaves or strength training have given you sore outer shoulders, here's a simple stretch you should try. It's a variation of this basic deltoid stretch.

To learn how to do this read more.

Begin with your feet hips-width distance apart. Bend your right arm and hold onto it with your left hand just above your right elbow.
Now use your left hand to pull your right elbow down and toward the left, twisting your upper torso as much as you can without moving your feet.
Hold for thirty seconds and then switch sides.

If this wasn't enough for you, here are some more shoulder stretches to try out.

Stretch It: Deltoids

FitSugar — Tue, 04 Sep 2007 08:45:00 -0700

You want to work your muscles and then you want to stretch 'em. If you have been doing dumbbell front raises, or front rowing, you have been working your deltoids -- The muscle on the top of the arms that is so fun to show off by wearing tank tops. You want to keep the muscle flexible by doing this stretch for your deltoids.

Deltoid Stretch

Reach your right arm across your chest
Place right forearm in the crook of the left elbow
Bicep curl with your left arm to pull right arm toward your chest

Hold for 10 to 15 seconds

Switch arms to stretch your left deltoid. Repeat the stretch twice on each arm.

Gym Jargon

FitSugar — Thu, 16 Jul 2009 03:30:55 -0700

Modern slang has made its way into the fitness world, and if your vocabulary needs some pumping up, try adding these terms into your workout.

Hammies = Short for hamstrings - the muscles on the back of the thigh, as in "I'm going to go stretch my hammies."

Gun show = Muscular arms

Mirror Muscles = Muscles you see when you look in the mirror, namely pecs (chest muscles), deltoids, and biceps

Newbie = Someone new to the sport, or to the gym

Powerhouse = Core and sometimes core plus a booty squeeze

Resolutionaries = Folks that join the gym on New Year's Day and stick around for about a month

Spin head = Folks that wear full biking gear to spin class

Yogatude = Yogis with a competitive attitude about their spiritual practice

What is your favorite (or least favorite!) piece of gym or fitness slang?

Stretch to Increase Strength

FitSugar — Mon, 11 May 2009 10:00:00 -0700

It's been my experience that flexibility training is the most overlooked element of an exercise plan, and according to a recent FitSugar poll many of you are guilty of skipping out on stretching. Perhaps you would be more inclined to stretch if you knew it increased your strength. Taking 20 to 30 seconds to stretch a muscle after working it has been shown to increase strength by up to 20 percent. Remember that stronger muscles don't mean bigger muscles, but these gains in strength mean you can work out for longer and harder burning more calories.

To see some examples of exercise and complementary stretches, read more:

After doing side arm raises to tone your shoulders, do this deltoid stretch.
Following hammer curls for your upper arms try this biceps stretch.
After working your booty in lunges or squats, you should use this stretch for your glutes.
Following push-ups or chest presses you should stretch your pecs.

Don't stand around between strength training sets, stretch!

Source

Fit Tip: Stretch Between Strength-Training Sets

FitSugar — Tue, 01 Apr 2008 09:30:00 -0700

I'm always looking for ways to optimize my gym time, and lately I've come up with a clever tip I want to share. It forces you to rest between strength-training sets, and it cuts down on the time you spend on your cool-down stretches.

Here's how it works. Do your cardio before your strength training, but rather than stretching after the cardio, go straight into your weight routine. Then, use the time when you're resting between weight-lifting sets to do your stretching. For instance, while you're resting between bicep curls, you can stretch your quads, or when you take a break on the leg press, take a moment to stretch your deltoids.

Just make sure you only stretch the muscles you're done using; so don't stretch your triceps until you're done with your triceps extensions and dips, and so on. However, if you stretch as you go, it will really cut down on your cool down at the end of your gym session, and you can get out the door faster. Do any of you do this? If so, tell me about your routine below.

Source

Fire Fighter Workout: Part I

FitSugar — Mon, 14 Jan 2008 11:00:00 -0800

Darryl Johnson, the health and fitness coordinator for the Chicago Fire Department, developed a "functional" fitness regimen for the fire fighters that consists of 45-minute workouts of seven circuits, each concentrating on a muscle group. Each circuit has up to five exercises meant to be done consecutively, without a break, for up to a minute. Oh and this workout is really tough, don't say I didn't warn you. Here are highlights:

WARM-UP:

Butt kicks: Stand with feet shoulder-width apart. Bend right leg back at the knee. Return to original position. Alternate legs. 30-60 seconds.

Alternating power kicks: Stand with feet shoulder-width apart. Lift right leg forward at the hip 90 degrees while stretching left arm toward right foot, then back down. Alternate legs. 30-60 seconds.

Knee to chest: Stand with feet shoulder-width apart. Raise right leg at the knee. Grab the knee and bring it close to your chest then lower. Alternate legs. 30-60 seconds.

Lunge with a lateral twist: Stand with feet shoulder-width apart. Step forward with right leg, bending at the knee while raising and stretching left arm over your head. Alternate legs. 30-60 seconds.

Waist rotations: Lie on back with arms stretched out and legs raised and bent at knee. Swivel your legs to the right from the hips and then return to center. Alternate sides. 30-60 seconds

Push-up knee tucks: Lie on your stomach with hands at shoulder level. Use your hands to push your body off the floor. Bend right knee up toward the chest. Straighten out right leg. Lower body back onto the floor. Alternate legs. 30-60 seconds.

Rest for 60-90 seconds.

And that is just the warm up. To see the chest circuit workout read more.

CHEST: (Note: Repeat the chest and legs - which I will be posting soon - circuits consecutively, resting 30 seconds in between.)

Push-up: Lie on your stomach with hands at shoulder level. Push your body off the floor. Lower body back onto the floor. 30 seconds.

Deltoid fly: Stand on a resistance band, holding handles at your sides. Keeping your arms straight, bring them up over your head. 30 seconds.

Chest touch push ups: From the raised push-up position, touch your left shoulder with your right hand. Return to starting position. Alternate hands. 30 seconds.

Alternating power press: Stand on the resistance band, holding handles with arms bent at the elbow so hands are at shoulder level and facing forward. Raise right hand over your head. As you bring the right hand down, raise the left hand. Alternate hands. 30 seconds.