- 1 week ago
- 1 week ago
YOGOGIRLS STRETCHES FOR CYCLISTS
1. The Fold Over (Hammys)
Not much instruction needed for this one. Just refer to the picture (and come back tomorrow for the remaining stretches).
2. Cow Pose (Or Dog, you decide)
This is a favorite of Debby’s. It increases flexibility in her back, and strengthens her knee caps. Once you’ve positioned yourself on your hands and knees, you simply breathe in while lifting your chest and head in unison with your derriere, pushing your belly toward the floor. As you exhale, return to a flat back. There. Try this one from the back row in a yoga class. You’ll thank us later.
3. Up Dog
You’ve heard of doggie, and down dog, well this stretch is its sister stretcher. When you need a good back stretch, do it up dog style. Lay flat on the floor on your stomach, place your hands by your low ribs and push up like you’re going to do a push up but leave your crotch hovering over the floor. Make sure your thighs are off the ground and your hands are firmly planted and that you’re looking straight ahead. Again, this is a good, back of the class stretch.
4. The Kitty Cat
The kitty is a predecessor to the cow pose. It is called a cat pose because of the arching of your back. Pull your naval toward your spine and look at your crotch in this one. And utter a little tiny cat sound of your choice.
5. The Crawl
This booty beauty stretch will help work out your kinks. Start this on all fours, and lower your front half to the mat keeping your booty in the air. Reaching out long in front of you, you may wish to claw at the floor as Michelle is demonstrating. Who knows, this may strengthen your grip?
6. The Quad Kicker
This stretch is not only good for your quads, it strengthens your back while on your knees - win-win. Begin this quad stretch, by getting on all fours. Now, look behind you, and as you attempt to kick, reach back and reach for your foot. Hi-ya! Now, switch sides.
7. The Adductor Stretcher
This is good for those muscles you need to clinch your legs together… to stay on the bike of course. With one foot on the floor, bend down and reach the opposite leg out to the side. Now reach around, and grabyour other hand behind your back. (You will have to have someone else feed you your beer in this pose.) Ah, this should feel incredible. Don’t forget to switch sides.
8. The Beggar
This stretch can assist you when asking for new, expensive bike parts, and/or jewelry. Again, start on your knees. Reach both hands behind you and clasp them together tightly. This next part is key, fold at your waist and kiss the ground.
(via mhammerhands)Source: yogogirls
- 1 week ago
- 2 weeks ago
- 3 weeks ago
BENEFITS OF JUMPING ROPEJumping rope is one of the best exercises for improving cardiovascular health that we have. And, the added benefit, is that this piece of equipment is one of the cheapest pieces of fitness equipment that you can purchase which proves that you don’t need a ton of money to be fit & healthy.
The fitness rope is used in many sports as a conditioning exercise. After adding this exercise to your fitness routine, you will notice a change in your body after a few weeks. You will find that your reflexes have improved, your endurance has been greatly enhances, and your coordination is much better than it was before you included it as part of your normal routine.
Another really great thing about this exercise is that you can practically carry it anywhere. Unlike a set of barbells, medicine balls, treadmills, and the like - the jump rope, aside from running shoes, is about the most portable piece of fitness equipment that you can carry. And you can use it just about anywhere. On a nice day, you can simply go outside or to the park and exercise outside. On rainy days, if your ceilings are high enough, you can use it indoors as well.
If you have never used this type of equipment as kid, it may take you a bit of time to become adjusted to it and to become coordinated enough to use it without tripping over yourself.
The jumping rope is also a virtual calorie burning machine. All of the major muscle groups of the body are put into motion. The upper torso including the arms, shoulders, and chest. and the lower part of the body such as the thighs and calves. And the intensity of the exercise can be increased by simply spinning the rope faster as you jump.
The only real bad thing about jumping rope is the strain that it can put on your ankles and feet, especially if you are heavy. You can mitigate this, to a certain extent, by jumping rope on padded floor surfaces that can absorb the shock of your body weight as you jump up and down.
Having the right shoes is important as well. You want to have shoes that support your arches and have sufficient absorption padding on the soles. If, however, the combination of the padded floor and good support shoes, still give you foot discomfort, you should temporarily suspend jumping rope from your fitness routine until you can see a foot specialist to determine if you have a problem with your foot or legs.
(via fitspiration)Source: fitness-barbie
- 3 weeks ago