Squats & Calf Presses

The lower part of your body is just as important as the upper part.  Working out your lower back provides your upper body with enough support to grow.  However working out my lower body is often the most difficult out of both areas.  That's why I seperate my upper body workouts into two different cycles giving both the upper and lower regions time to heal. 

Let me first go over squats.  Squats are a mean exercise that workout your upper legs, stomach and lower back.  To begin this exercise, stand with your feet shoulder width apart and put your hands behind your head interlocking your fingers.  Now bend your knees and squat down until you feel your upper legs flex.  You will also feel the buttox muscles get a good stretch as well.  Hold this position for a second then push back up keeping your back straight.  Remember to breathe in on your way down and out on your way up.  Do five sets of these with 10 to 15 squat repetitions in each set.

Another way to perform this workout is by using weights to enhance the exercise itself.

To begin, hold the barbell up to your chest crossing your hands over the barbell.  Stand with your feet shoulder width apart and squat down.  Keeping your back straight and your head up.  Again, you should feel a tense stretch in your upper legs and lower back.  Do 5 to 7 sets of these with 10 to 15 squat repetitions in each set.

After this exercise I suggest going for a run or doing some other type of cardiovascular exercise.  I generally enjoy working out on the speed bag after an intense workout.  I do a half an hour on the speed bag and do another thirty to forty five mins. on the big bag.  I do these two exercises in 10 to 15 min. intervals.  You might want to warm down by doing a little stretch.  Below is a list of stretch exercises that you should do prior to the squats and calf presses:

•  First sit down on the floor.  With your right leg stretched out tuck your left leg into your thigh then lean forward.  Hold this position for 15 to 20 seconds then release.  Rest for a second then lean forward holding again for 15 to 20 seconds.  Repeat this three or four times then switch legs.  After this stretch put both legs straight out in front of you.  Now lean forward and reach for your toes.  Hold this position for 15 to 20 seconds then release.  Do this stretch three or four times then relax.  

•  Now for the next stretch spread your legs apart then lean to the right and try to grab your foot.  Hold this position for 15 to 20 seconds then release.  Do this stretch three or four times then switch legs and do the same thing to the left side, stretching and holding again for 15 to 20 seconds.  Do this three or four times then pull your legs together and pull your feet in bending at the knee.  Lean forward and hold this position at the knee.  Lean forward and hold this position for 15 to 20 seconds.  Do this exercise three or four times then relax.

Remember these exercises are extremely important and should be done before any exercise regime.  For a good cardiovascular exercise that will workout your abdominal structure give the punching bag a try.  Visit:  http://myweave.blogspot.com

5 Extreme Stretches

By:  Thomas J. Trawick

One of the biggest problems I have is remembering to stretch before exercising.  This kind of forgetfulness can lead to injury however sometimes writing it down helps me to remember so below I have listed five stretches that will get you ready for a workout. 

•  For the first stretch your going to put one hand behind your head and raise your elbow up.  Now with your other hand grab your elbow and pull down.  Make sure not to over stretch.  Hold this position for 10 to 15 seconds then release.  Repeat this stretch three or four times then switch arms. 

• The second stretch is still going to workout your arms.  First grab your right shoulder with your left hand then with your right hand grab your left elbow and pull stretching your left shoulder.  Hold this position for 10 to 15 seconds then release.  Do this stretch tree or four times then switch arms.

• The third stretch is going to concentrate on your hips and lower back.  While standing up with your feet spread apart put your hands on your hips and rotate your hips around 360 degrees clockwise 15 to 20 times then do the same thing counter clockwise. 

• The fourth stretch is going to workout your neck.  Still standing up with your feet spread apart and with your hands on your hips, roll your head around 360 degrees clockwise 10 to 15 times.  Now switch and roll your head around the other way 10 to 15 times.  Your neck is one of the most important parts of the body to stretch.  It is also an area that I forget to workout quite often.

• The fifth stretch is for the knees.  Standing up with your feet together your going to put your hands on your knees and rotate your knees around clockwise 360 degrees.  Do this 10 to 15 times then switch and rotate them around the other way.  This exercise will help to prevent injury during running and heavy weight lifting.

• The sixth stretch is going to focus on your legs.  Standing up with your hands on your hips step forward putting your body weight  on your left.  Hold this position for 10 to 15 seconds then stand back up into starting position.  Do this three or four times then switch legs.

• The seventh stretch is going to concentrate on your hamstrings.  Standing up with your legs shoulder width apart turn your right foot out and straighten your leg.  Now place both hands on your right knee then bend down until your feel your hamstrings stretching.  Hold this position for 10 to 15 seconds then release.  Do this stretch three or four times then switch legs.

• The eighth stretch is your upper leg.  Standing with your legs shoulder width apart lift your right foot up bending your leg at the knee.  Now grab your foot and pull up stretching your upper leg.  It doesn't matter whether or not you have a six pack or an eight pack like me, you are also going to feel your lower abdominal structure get a good stretch.

• The ninth stretch is going to workout your ankles.  Standing with your hands on your hips, lift your right foot up and rotate your foot around the right clockwise 360 degrees, 10 to 15 times then switch legs and stretch your left ankles.

These stretch workouts are extremely beneficial when it comes to preventing injuries.  For a mean abdominal structure visit: http://myweave.blogspot.com