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The machine is designed to incorporate stretching into the exercises; it takes about ten minutes to complete a workout. Stretching is beneficial when warming up or cooling down from a workout; not only does stretching muscles help prevent injury during exercise, but increased flexibility is one of the health-related components of physical fitness.
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Time: 30 minutes | Equipment: Smith machine, weight plates | Good for: Full body. Instructions: Choose four to five exercises from the list below. For each exercise, perform three sets of 12 reps ...
Machine fly (i) Push-up (c) Pelvis. Vaginal weightlifting; ... High jump (full body stretch) Rower (back, upper legs and abdomen) Squat bend (full body stretch)
Equipment: dumbbells, cable machine or lateral raise machine. Major variants: front raise (lift weights out to the front; emphasis is on the front deltoids), bent-over ~ (emphasis is on the rear deltoids), 180 degree lateral raise (weights are held slightly in front of the body and lifted over the head in a circular motion).
Stretching can be dangerous when performed incorrectly. There are many techniques for stretching in general, but depending on which muscle group is being stretched, some techniques may be ineffective or detrimental, even to the point of causing hypermobility, instability, or permanent damage to the tendons, ligaments, and muscle fiber. [7]