The Four best Body stretches of all time back,chest,triceps and Legs

Over the years, I have often made the mistake of not warming up properly before playing sport. Now I have learnt my lesson and I have done quite a bit of research about the benefits of stretching.

In this article, I will detail four of the very best stretches to do when warming up or, as exercise. I will start with the very best one that a yoga expert friend taught me that gives you a full body stretch.

 

Stretch one: The complete body stretch

 

STEP 1: Sit down on the floor; place your left leg out in front of your body. Tuck your right leg inward so that the bottom of your foot is resting against the upper inside thigh of your left leg.

STEP 2: Slowly bend your upper body forward; trying to bend enough that you can touch the top of your feet with your left thumb. It will not be easy first attempt so keep trying to reach lower each time.

STEP 3: Once you have extended as far downward as possible hold your back in the bend position and count to 10 seconds. Naturally, doing everything, I have just described but starting with the right leg out in front is next.

 

 

Stretch two: The Inverted Camel Hump

 

STEP 1: Bend down and forward and slowly position yourself on your knees. Place your hands out in front exactly in line with your knees.

STEP 2: Imagine trying to raise the middle of your back upward, so you have a hump just like a camel in the middle of your back. Lift your shoulders up and pull in your stomach raising your back as high as it can go.

STEP 3: Tuck you chin in against your chest and hold the inverted camel pose for a count of twenty seconds then release. Do ten repetitions of this back stretch in the beginning and build up the number each week.

 

 

 Stretch 3: Chest extension push

 

STEP 1: Start by putting your hands behind your back and then locking your fingers together .

STEP 2: Whilst keeping your hands interlocked slowly lift them upwards towards the middle of your back. At first you will not be able to go to far upward but within weeks as your muscles get accustomed to the movement your flexibility will increase.

STEP 3: When you go as far as you can and you can feel a slight strain in your chest and shoulders hold that position for about twenty seconds, then release and repeat about five times.  The more times you do the exercise, the easier it will become.

 

 

 Stretch Four: Ultimate Triceps Stretch

 

This is a fairly common stretch but one that people often forget before lifting weights and putting pressure on cold triceps muscles.

STEP 1: Raise both of your arms above your head and then bend them down at the elbow towards the middle of your upper back.

STEP 2: Place your right hand over the top of your left elbow and push gently down so that your left hand drops down a little towards the middle of your upper back.

STEP 3: When you have put a little downward pressure on the elbow, you will feel a terrific stretch along your entire tricep.

As you increase the number of repetitions that you do of this stretch your flexibility and strength will increase.

I have written and will be posting articles about the following stretches in the next few days.

Forearms,lats,lower back,shoulders,abductors,glutes,hamstrings and the hip flexors.

I hope that you have found the above advice beneficial. I will also add that if you are returning to exercise after an extended break or have health or weight issues, take these stretches very easy at first and build up gradually.

 

 

 

 

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Manchester City break into top four

Manchester City broke into the top four on Monday evening with a thouroughly deserved win against a poorly equipped Blackburn Rovers at the City of Manchester Stadium scoring 4 goals to 1.

The win, which takes them into the Champions League qualifying spots is where they would want to stay should they really be wanting to become the biggest club in the World and another season in the Europa League would mean many of their stars leaving for better clubs that can offer players Champions League football.

Despite the club being in debt, the Clubs owners have paid the debt off immediately as they add weight to their claims that they are in the business for the long haul. Whether or not Manchester City can keep up the pace with some more good results remains to be seen as Mancini’s honeymoon period starts to come to an end.

City will lose a few more games this season that they probably expect, but should Mancini still be around next season, and he purchases players of Premiership quality, then maybe, just maybe, a Premiership title could be on its way to the bluer side of Manchester.

Mancini seems to have orgainsed the defence in a much more logical way meaning they are not leaking too many goals but are scoring enough to keep the fans entertained, there were concerns that Mancini’s appointment would result in City playing a far too defensive style of football such as Mourinho did at Chelsea when the Portugese manager first came on the scene.

One can guarantee though, that regardless of the style of play by the team, trophies are what they are after and Mancini looks to be heading them in the right direction. With the best online bookmakers now making City 14/1 to win the title it seems obvious that they should be favourites to win the league without the big four at 8/11.

Ben Carso is a freelance article writer currently working on the online casino list.

Article Source:http://www.articlesbase.com/sports-and-fitness-articles/manchester-city-break-into-top-four-1706950.html

January Transfer window only half open

Within the realms of Premiership football one would imagine telephones going off every couple of minutes, although it would be more likely to be a footballing agent rather than another club requesting to speak to one of their players.

This seasons January sales have not really seen much action at all, and with only just over 20 days remaining there looks to be nothing much on the cards with Patrick Viera’s move from Inter Milan to fourth placed Manchester City the only big name signing thus far.

The window is really only studied come the end of the season though. Where managers buy and loan what they feel may make the difference to their season, and then realise that they could have done better, or worse, in what is probably the most volatile of markets when it comes to football. Prices are hiked, agents continue to pester, trying to get the sale as a New Year bonus, the list goes on.

There simply hasn’t been enough going on this January to notice any big movers up or down the table with many teams deciding that loans are the best bet to save on any adverse transfer fees. David Moyes certainly has been very shrewd in the market loaning players that he feels will provide strength in depth to what was, at the start of the season, a very depleted squad.

The January transfer window will have some surprises in store for everyone though and whilst the start has been slow there is still a good three weeks for teams to add or remove players. With certain players looking to be sold and bought you can guarantee that the best online bookmakers will change their odds and prices as much as agents do for their consultancy fees.

Ben Carso is a freelance article writer currently working on the online casino list.

Article Source:http://www.articlesbase.com/sports-and-fitness-articles/january-transfer-window-only-half-open-1706980.html

Shaun Murphy books place in quarterfinals

Shaun Murhpy overpowered Stephen Hendry, the 6 times World Champion, 6 frames to 4 on Monday evening. Hendry started very brightly going into a 2-1 lead and hitting the very first century of the tournament to assure fans he was back at his best, although one has to ask about the overall quality at the masters with only one century so far.

The fourth frame was close and was sneaked by Murphy to make things even but he then found real potting form to take the next two frames with Scotsman Stephen Hendry having to sit out more of the frames and Murphy showed his true class.

Hendry then showed class of his own with yet another ton break of 104 making the scores 4-3 in Murphy’s favour but another century, this time scored by the Irishman with 106 took him to a 5-3 lead requireing just the one more frame to clinch the match.

The ninth frame left Hendy requiring a snooker to get back into contention which he did with such finesse the crowds sounded more like those at a darts match. Unfortunately Hendry then missed a sitter of a green for which he made no excuses.

“There are no excuses for missing that green, It was part twitch and part changing my mind”.

“I didn’t put a good cue action on it. I played okay, but to lose of that miss is hard to take, because Shaun was getting nervous.”

Murphy then half fluked a blue to win the match 6-3 and make the quarter finals. The best bookmakers now make Murphy 6-1 to win the Masters with Ronnie O’Sullivan favourite at a seemingly good price of 5/2.

Ben Carso is a freelance article writer currently working on the online casino list.

Article Source:http://www.articlesbase.com/sports-and-fitness-articles/shaun-murphy-books-place-in-quarterfinals-1707002.html

Skateboarding – The Evolution of a Modern Phenomenon

Five decades since skateboards first appeared on the side walks of the Californian surf coast, skateboarding has transformed itself into a phenomenon among the youth and has cut its own slice of the cult status. Some time between the 1940s or early 50s some bored-wise surfer beaten for the day by lack of wind and surf at sea tried to test his luck on land with a smaller version of a surfboard slightly modified with wheels fitted underneath. And it worked! Today he is called the inventor of the modern skateboard, though nobody knows his name or where he was born. He is only known as a jolly good surfin’ fella to this day. Skateboarding which had its origins in surfing was related to the culture of surfing and skateboarders also won the popular tag of rebels along with hippies of the late 60’s and the surfers of the 70’s. In Del Mar, California a young team displayed their brilliant skills on what skateboarding could be, in a freestyle contest at the Ocean Festival, which opened the eyes of the viewers and the organizers to the potential of this exciting new sport.

As skateboarding is a free style sport, and the skills at mastering the board can go as far as one’s imagination can soar, it rapidly spread and gained popularity among the American surfing crowd. The hobby provided value for those who were looking for something new to peg their rebellious image onto. Soon the skateboarders developed an image and culture of their own. From then on there was no looking back for a sport that has taken artistic form today. The 80’s brought new skateboard deck designs and urethane skate wheels emerging within the industry. Skateboard shops and manufactures began to enter the business world. Enthusiasts started to skate where ever else they could find space – foot paths, parks, roads, and all over the place. Skateboarding began to grow into the shape of an underground movement before the government answered by building skate parks which started to crop up here and there. Films like Video Days further boosted the rebellious skateboarding image as being recklessly sporty. In spite of all that the sport has evolved to a very refined professional level and has a huge following with fans all over the world. Though the association of the skateboarder with rebelliousness and non-conformation has not altogether faded in the memory of the senior citizens, the younger crowd looks at it in a totally different light perhaps due to its extreme sport image and the air time it enjoys in international sports channel. Tony hawk, Steve Caballero, Eric Koston, Lance Mountain, Rodney Mullen and Christian Hosoi are some of the skateboarding legends who took the sport to a higher plain. That unknown ‘he-who-invented-the-sport’ is never remembered or thanked for but there is always a sense of gratitude and inspiration in the way the sport has evolved and attained popularity today.

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Giving it attitude

How do you judge your performance in sport or exercise?  If you’re a runner, how do you know if you’re becoming a better runner?  If you’re a member of the local football team, what are your measures of your performance as a footballer?  When it comes to the way we judge our own performance we tend to fall into one of two camps, and research shows that one camp performs better than the other when it comes to achieving goals.

The two types are “task orientation” and “performance goal orientation”. A task orientation is about developing new skills.  An individual with a task orientation will focus on improving their own performance rather than comparing themselves to other.  A task orientation has been shown to lead to higher levels of performance.

A task orientated individual is more likely to persevere when things go wrong since they have a high level of control over whether their goals are achieved.  They are unlikely to fear failure for the same reason.

They tend to set realistic goals and measure their performance against their own improvements, rather than how they compare against others.  As a result, they are unlikely to suffer from performance anxiety.

On the other hand, a performance goal orientation is about performing well in comparison to others.  An individual with a performance goal orientation gets their satisfaction from beating other people.  From a motivation point of view, this is bad news since an individual’s level of satisfaction is dependent on something out of their control (other people’s performance).  As a result, someone with a performance goal orientation will set goals where they are either very likely to win, or very unlikely to win (meaning no one would expect them to). These individuals are also more likely to give up quickly, reduce the effort they put in or make excuses before they start.

Research shows that people have a mixture of task and performance goal orientations.  However, the majority of people will be higher on one than the other.

Whilst much of this is dependent on personality, we can certainly influence it by changing the way we think when we’re exercising or training for a particular sport.  During training sessions we should focus on improving technique and mastering new skills.  When it comes to assessing our performance we need to judge ourselves against the improvements we have made, not against the person on the treadmill next to us, or the goal keeper on the opposite team.

A final thought though.  The highest performing sports people will be able to take on each orientation as appropriate.  Whilst they train for competition they work with a task orientation, mastering skills and developing technique. And then in competition they can call on their performance goal orientation and focus on beating the competition at all costs.  They are great at calling on the right side of their personality at the right time.

Have a think about how you’ve been judging your own performance.  If you find yourself leaning towards a performance goal orientation, consider how this is impacting on your motivation.  Do you find you lose motivation quickly if you see other people progress when you plateau?  Think about how you can change your mind set to focus more on improving technique.  This will increase your satisfaction, increase your motivation and ultimately let you achieve more.

Ruth Malone is a fully qualified personal trainer with achieve more. As well as training clients in one-to-one session she also offers health and fitness resources. http://www.achievemore.me.uk/fitness-resources/

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