Stretching and the six-pack abs
STRETCHING exercises are a must if you want to improve your muscle flexibility and prevent getting tear of muscles.
What does flexibility mean? Flexibility is the ability of the muscles and joints to give and thus allow us to move more freely. Stretching, because it helps the muscles release, improves flexibility. Whether or not it has other benefits (such as improving athletic performance, preventing post-exercise soreness and reducing the risk of injury) has been extensively studied and hotly debated by researchers but with little consensus. At the very least, I think stretching does help to prevent the stiffness that can make going about your day-to-day life uncomfortable. Plus, it really feels good and gives you a few moments to take a time out after exercise to renew yourself and reflect on the session you’ve just completed.
Many people believe that the best time to stretch is before exercise. But this is not true because stretching the muscles that are cold can cause injury. Just think how resistant to stretch cold taffy is and how easily it can be elongated when warm. Your muscles are the same way, so save your stretching routine until after you’ve done your cardio or strength training workout. If you have the time, gentle stretching before a workout can also be helpful. But if you’re going to do so warm up your body first by walking or getting out a cardiovascular machine such as treadmill, stationary bike, slow jog, brisk walking until you break a sweat about five to ten minutes.
It is also a good idea to do some stretches throughout the day. You might for instance simply bend over, place your hands on a wall and give your back a stretch after sitting a long time at your desk. Or stand on a doorway, spread your arms, place your hands on a doorjamb and lean forward to stretch your shoulders and chest. You don’t need to warm up for these stretches. They should be done gently, the goal being just to help your body loosen up after remaining in one position for a long time. Think of the natural inclination you have to stretch. When you wake up in the morning and carry that with you throughout the day. I usually do a cat stretch or a dog stretch on the floor when I wake up in the morning and it really help me very much in energizing myself to face another day. Stretching must be a way of life to make yourself flexible.
There’s actually some technique involved in stretching though it seems very simple. Years ago, bouncing up and down in a stretch called ballistic stretching was considered optimal until it was found it could lead to injury. Most people now use the static technique, the kind that requires holding the stretch to about 20 to 30 seconds or even longer. I prefer a different way of stretching. Instead of holding the stretch for a long time I hold it for five seconds, relax for two seconds, then stretch again for five seconds. I repeat this pattern for about two minutes for each stretch. Although static stretching works very well, I think this hold and release method works a little better. I don’t usually apply this to my clients because I don’t feel safer when I stretch them. When you stretch your muscles in an effort to protect yourselves, you actually resist the tension, allowing you to stretch only so far. When you stretch, then quickly relax, the resistance relaxes too, allowing you to go deeper into the move during the next four-second stretch. If you try the static method then compare it to the hold and release method, I think you’ll see the difference in how much further the latter technique helps you stretch.
Strong abdominals
Having strong abs and a strong back in particular helps protect your spine from daily wear and tear. Having a strong midsection will also enhance your ability to do every other fitness activity from walking to weight training. Few people realize it, but just about every move we make engages or initiates from the core of the body. Perhaps that’s why the abdominal muscles are often neglected. Unless they are going for the classic “six-pack abs,” most people give the abs a pass.
There are a few misconceptions about abdominal exercises that I’d like to clear up. The first is that you need to do hundreds upon hundreds of sit-ups to see any result. Despite the fact that sit-up overkill seems to be a point of pride for some people, it is somewhat of a waste of time. A good, effective range of abdominal exercise will do the job with far fewer repetitions of at least 15 and anywhere from one to three sets depending on your level of fitness. If you’re doing a whole lot more than that your form will probably suffer and you won’t get the benefits of the exercises. A better strategy than racking up the repetitions is to increase the difficulty which you can do by adding on sets, using an incline bench, or using weight.
Another notion about abdominal exercises is that they will give you a flat abdomen. Unfortunately, working your middle won’t whittle it down. Only losing fat is the only way to do that and burning more calories than you consume is the only way to lose fat. But abdominal exercises will strengthen your abdomen, improving your posture and the way you carry yourself. This will enhance the way you look, no doubt about it. Further, as you begin to lose fat, and your abdominal muscles come into view, you will have a firmer, better-looking middle. Just don’t count on crunches (half sit-ups) alone to make the fat disappear. To those of you who want to acquire “six-packs,” combine your fitness program with short burst of sprints or run as fast as you can for a duration of 30 to 60 seconds for at least 6 to 10 sprints per workout. Also aside from these you must also combine it with diet that is without oily, fatty, salty foods. Also avoid sweets and all-white carbohydrates.
