Men's Articles

Stretches


How To Stretch Safely?

  • Stretch slowly, do not bounce.
  • Stretch to the point of discomfort, not pain.
  • Breathe normally, do not hyour breath.
  • Hold the stretch for 10-30 seconds, release and repeat each stretch twice.

Calf And Mules Tendon

Stand at arm's length from a wall- Bend one leg forward, and keep the other straight back. Lean into the wall until you feel a stretch in the calf of the rear leg. Keep your rear foot down, flat on the floor. Hold the stretch and relax. Continue the same stretch. This time, bend the rear knee towards the floor, keeping the foot flat, until you feel a stretch in the Achilles.

Quadriceps

Stand upright, with one hand holding a support. Flex one leg and bring your moot to your buttocks. With the other hand, pull your heel towards your buttocks. Hold the stretch and relax.

Hamstrings

Sit on the floor with both legs straight. Bend one leg and bring the heel towards your crotch- Rest the heel against the inner thigh of the straight leg. Bend at the waist and lower your upper body to your thigh. Hold the stretch and relax.

Hamstrings And Adductors

Sit on the floor with your legs straddled as much as possible. Keeping your legs extended, lower your upper body onto one leg. Hold and relax.

Buttocks And Hips

Sit on the floor with legs straight. Flex and crops your left leg over your right. Reach over your left leg with your right arm and place your light elbow on the outside of your left knee. Push back on your left knee, hold and relax.

Chest And Anterior Shoulder

Stand upright facing a corner or open doorway. Raise your anus to shoulder level.and place forearms against the wall. Lean forward until you feel a stretch in your chest.

Triceps

Flex and raise one arm overhead. Grasp your elbow with the opposite hand. Pull your elbow behind your head until you feel a stretch in your triceps.

Posterior Shoulder

Flex one arm across your neck to the opposite shoulder. Grasp your elbow with the opposite hand and pull. Hold the stretch and relax.

How To Choose The Right Running Shoes

What's My Foot Type?

Identify your kind of foot by looking at your shoes. If your shoes wear out through the middle portion, you probably have a normal or neutral foot and can wear any shoe you want. If you're flat-footed, you'll find your shoes get worn out on the inner portion -you'll do best with trainers that are firm and stable as your feet are "flexible". Shoes wear out on the outside portions if feet have a high arch - you need trainers with extra cushioning.

What Type Of Exercise?

There are different shoes for different needs. If you plan to run long distance, cushioning is a factor; if you're doing sprints, lightweight racers are the choice; while trail running shoes should be your pick if you run or walk around park

How Can I Tell If The Size Is Right?

Your shoes should be comfortable right out of the box. Today's synthetic materials won't expand as much as leather. When trying out new shoes, bring along with you the same type of sock you run in. Make sure the heel is snug; it should not slip as you run. Allow a bit of toe space for foot expansion during running.

 

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