 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Stretching and Calisthenic Exercises |
|
|
| Stretching |
|
|
|
exercise procedure muscles worked |
|
|
1. Lunge kneel with right knee directly above the right ankle. quadriceps, tensor fascia
then stretch the left leg back so the knee touches the
floor. Press your pelvis forward and downward and
hold for 15 - 20 seconds. |
|
|
|
2. Flamingo Standing up bend your right knee and grasp your right quadriceps, tibialis anterior
foot with your left hand and hold for 15 - 20 seconds.
Do not hyperflex the knee and make sure you keep your
knee pointed down. |
|
|
|
3. Figure 4 (toes up) put one leg straight out in front of you, bend the other hamstrings, gastrocnemious,
knee and bring your foot up against the inside thigh soleus
of your straight leg. Bend at your waist and grab your
toes. Bens as far as you cann keeping your leg straight. |
|
|
|
4. Figure 4 (pointed same as above except this time point your foot and toes hamstrings, tibialis anterior
toes) forward. |
|
|
|
5. Gastrocnemus Stretch Place foot forward and move one foot back as far gastrocnemius . soleus
(runners lunge) back as you can and stillkeep your heel on the
ground. Remember to keep your knee above
your ankle. |
|
|
|
6. Butterfly sitting down, bend your knees and bring your feet towards your hip adductors
body and place the bottoms of your feet together. grab your
ankles and use your elbows to push your knees down. |
|
|
|
7. Pretzel sitting down, bend your right knee and place your right foot on the hip abductors, gluteus maximus
outside of your left thigh. Either keep your left leg straight or bend
it and bring your foot as close to your body as possible, keeping
both sides of your butt on the ground. Turn at your waist to the
right , looking over your right shoulder, with your left arm on your
right knee. |
|
|
|
8. Double knee laying on your back, bend your knees and grab your legs erector spinea
to Chest behind your thighs and pull your knees to your chest.
Curl your pelvis and scapula off the flooor. |
|
|
|
9. Single knee laying on your back, bend one leg. Draw the other leg to erector spinea, hamstrings
to the chest your chest with your hands on the back of your thigh. Then
extend the leg towards the ceiling, return to the starting
position and repeat with the other leg.
|
|
|
|
10. Cobra lying on your stomach, place your hands below your shoulders. rectus abdominus, anterior deltoids
Push up only your upper half of your bodies. (Do not tilt your
neck back.) |
|
|
|
11. Front arm cross cross one arm in front of your chest. Take the other arm posterior and middle deltoids
and pull the crossed arm towards you. |
|
|
|
12. Lateral Stretch Stand and place your feet shoulder width apart. Raise latissimus dorsi, Rectus abdominus
one arm above your head and bend at your waist posterior deltoids
towards the other side. |
|
|
|
13. Elbow clasp Raise one had above your head and bend your elbow, try to triceps
behind the Head touch the middle of your back. Take your other hand and
pull the elbow towards the opposite side, or, behind your back
use your other hand to grasp your hand and pull down. |
|
|
|
14. Shoulder rolls In a standing position gently roll your shoulders in a circular trapezius
motion (front, up, back and down |
|
|
|
15. Deltoid circles With your arms straight out to your sides make small circles deltoids
first forward and the back. |
|
|
|
Calisthenics (Muscle building) |
|
|
|
1. Push-ups Pectoralis major/minor,
(normal, narrow and wide) triceps, deltoids |
|
|
|
2. Dips pectoralis, triceps |
|
|
|
3. Pull-ups latissimus dorsi, biceps, trapezius |
|
|
|
4. Crunches abdominals |
|
|
|
5. Half Squats quadriceps, hamstrings, |
|
|
|
6. Lunges quadriceps, tensor fascia latae,
hamstrings |
|
|
|
7. Calf Raises gastrocnemus, soleus |
|
|
|
8. Flying superman erectpr spinea |
|
