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There is something to say so that static stretching - the Touch-Your-Toes-Toes-and-Hold-30 seconds routine we all learned in the gym class. It does a great work of elongation of its muscles, to close in strength and strengthen flexibility. "But it is better to do after a workout, to calm the nervous system or in the framework of the corrective protocol," says Mark Verstegen, founder and president ofExercises. "Making static sections before doing exercise, it's like putting your muscles in a sleep waiting. You disable their circuit breakers just before you need them to shoot."

Heaves yourself with the stretches based on the following movements instead. By actively moving the muscles into and out of stretched positions (instead of stretching and holding), you will increase your heart rate, increase your blood stream and get your nervous system. In short, "these sections prepare your body to exercise, whatever type is," says Verstetegen. "They will also increase your speed and power of 20%." Not bad for a10 minute investment in your fitness.

This exercise will expand your torso muscles and your back, which is particularly important for rotation sports such asGolf and tennis. Lie on your left side with your folded legs at an angle of 90 degrees. Place a rolled towel between your knees and extend your arms straight from your chest. Then keep your knees together and your hips again, rotate your chest and right arm at the back, trying to touch your shoulder blades on the ground. Expire and hold for two seconds, then return to the starting position. Make 10 representatives on each side. You will be ready to approach any ABS workout and may be entitled toBuild this six pack for the summer.

Lie against your bent knees, your feet on the floor and your arms stretch on your sides. Rotate your folded legs to the left until your left knee touches the floor, then turn to the right. Make 10 representatives on each side. You should feel an elongation and stretching the torso. This exercise is designed to enhance the mobility and strength of your torso by dissociating the hips and shoulders and is perfect for preparing yourselfcauses total-corporal workouts.

Support yourself with your legs and your hands flat on the floor. Draw in your navel and take a few steps away with your hands. Then keep your legs straight and your hands in place, take a few steps with your feet (Flech your ankles, not your knees). Continue this movement similar to the caterpillar for a minute. This extends the hamstrings, the lower back, glues and calves. It's an excellent exercise primarily its sport and is an integral part of yoga, one of theThe exercises we recommended to our president take.

Take a big step forward with your left leg, as if you make a slit. Place your right hand on the floor, even with your left foot and move your left elbow to your left elbow while keeping your right knee on the floor. Move your left hand out of your left foot and push your hips to the sky. Finally, advance in the next slot with your right foot. Make 10 pounds per leg. You will feel a stretching in your groin, your hip flexor with a rear leg and your glause before and your cravings - which will bring you to workThe muscles that are suitable guys never forget to focus on.

You should feel this body total body everywhere. It is perfect for preparing requests for operation. Start with your right back and arms near your sides. Mars ahead, alternately lifting each knee at the size of the size while pumping your arms like a major drum. March in front 20 steps for a set. Rest a minute; Repeat the cycle twice. And now that you are all suspected, it's time for you toGo out and hit the gym.

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