haven't done any serious weight training in some time and really want to get back into it. However I do play football and baseball and am concerned about flexibility. I was wondering if your program could effect this and what should I do to maintain

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haven’t done any serious weight training in some time and

really want to get back into it. However I do play football and baseball and am concerned about flexibility. I was

wondering if your program could effect this and what should I do to maintain my flexibility while still gaining

strength and losing body fat. I was also wondering about abdominal and leg exercises. Thanks.

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Weight training will not hinder your flexibility. If you work on your stretching along with weight training you will
build muscle, strength, and flexibility. A lot of people think that if you workout that you will become “muscle bound”
and be slow and clumsy. However, the opposite is true. If you workout you will become stronger and faster.

As for abdominal and leg exercises. I find that crunches, reverse crunches, leg raises, etc. are great for working the
abs. And squats, leg presses, leg extensions, leg curls, dead lifts, etc. are great for working the legs.

If you are interested in learning how to weight train and eat to build muscle and burn bodyfat you should get copy of
my “Living Lean” program. This program is geared towards losing bodyfat and building lean muscle. The “Living
Lean” program has a lot of great information about training and nutrition it also has workout routines for beginners
to advanced, sample meals plans, low fat recipes, and it also has nutritional charts that tell the calorie, protein,
carbohydrate and fat content of hundreds of different foods. It is a great source of information; you will really benefit
from reading it.

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Basketball trains the body to be asymmetrical. Players predominantly shoot with one hand and jump off one leg. That’s why single limb exercises have become the preferred training method for hoopsters at all levels.

Developing symmetry throughout the body eliminates muscle imbalances, corrects postural faults and helps prevent injuries, prolonging your career.

Try the following stretching drills to promote flexibility in both your upper and lower body.

Upper Body Flexibility
Sets/Duration: 3×15-30 seconds

Yawn
Stand with your arms by your sides, palms facing forward
Stretch your arms back (first position)
Bring your arms to shoulder level with your palms facing the sides (second position)
Raise your arms overhead with your hands facing the ceiling (third position)
Hands behind back
Stand with your hands behind your back
Gently reach as high as you can and hold
Hands behind neck
Stand with your hands behind your neck
Gently reach as low as you can and hold
Wrist flexor
Stand with your palms together and elbows out to the sides at chest height
Press your palms outward, keeping your fingers clasped together
Wrist extensor
Stand with your arms at your sides
Rotate your arms slightly, curl your wrists up toward your palms and try to touch your fingers to your wrists
Lower Body Flexibility
Sets/Duration: 3×30-60 seconds

Squat
Hold on to a solid object (like a door)
Squat down to where your butt is close to your heels
Keep your heels flat on the floor and your upper body leaning slightly forward
Hip flexor
Hold on to a solid object (like a stair railing)
Place one foot on the second step and the other foot behind you on the floor
Keep both feet pointed forward and your upper body straight
Slowly lean forward at the hips to feel a stretch in the front of your hips and calves
Repeat on the other side
Hip external rotation
Sit in a sturdy chair
Lift and rotate one leg and rest the outside of your ankle on top of your opposite knee
Place one hand on your ankle to keep it in place, and gently push with the other hand to rotate the leg
Feel a stretch in your inner hip region
Repeat on the other side

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Hip internal rotation
Sit in a sturdy chair
Lift and rotate one leg and rest the outside of your ankle on top of your opposite knee
Place both hands on the outer part of the lifted leg and pull your knee toward your opposite shoulder
Feel a stretch in your outer hip region
Repeat on the other side
Hamstrings
Hold onto a solid object (like a stairway railing) and place one heel on the second step
Keep both feet pointed forward
Slightly lean forward at your hip (do not round your back)
Feel a stretch in the back of your leg
Repeat on the other side
Quads
Hold on to a solid object (like a sturdy chair)
Bend your knee to where you can place the front of your foot on the seat of a chair
Keep your upper body straight
To increase the stretch on your thigh, either flatten your back (do a posterior pelvic tilt) or place your foot on a higher surface
Repeat on the other side
Foot arch
Hold onto a solid object (such as a sturdy chair) and stand on one leg
Slowly lift the heel of your opposite foot to where there is some pressure on the great toes and forefoot
Feel a stretch in your arch
Repeat on the other side
Torso Flexibility
Sets/Duration: 3×5-10 seconds

Look over the shoulder
Stand with your hands on your hips
Slowly turn your hips, shoulders, and neck to the right until you feel a gentle stretch along the spine and hips
Repeat to the left side

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