Starting off - stretches

The_Minister

Em...hi

I am so inexperienced at exercise that I read the thread title below as 'Squits the Story - the off topic thread'
Thought FlutterinBantam had been in.

Anyway, I was wondering, I had a look at the intro-sticky thread and most of it was about nutrition. My diet is awful, and I am working on that at the moment, but the help I need is more exercise based.

Basically, a good number of the posts said that stretching was good, but while I am familiar with the theory of stretching, I can't remember any I was taught in school (except the one where you whirl your arms in a big circle).

I was wondering if there was anywhere with diagrams of stretches and exercises?

Thanks to a relative I have a decent amount of gym equipment (full weights set with bench, bars and 'bells, and a cross-trainer, one of those bouncy balls Kellogs always have in their ads, a device you stand on and twirl, one of those little machines for doing sit-ups and some weird rolling thing my mum got) but I'm not sure what to do with it.:o

Doug Cartel

http://www.exrx.net/Lists/Directory.html

Remember to use dynamic stretches during your warm-up, and that static stretches are for after your workout.

If you're completely at sea, it might be worth getting one or two sessions with a personal trainer. They can tell you what to do and make sure you're doing it correctly.

The_Minister

Got a personal trainer to set a programme, but the stretches she assigned on warm-up and warm-down were identical, except the warm-down were done for twice as long.

Couldn't remember the words dynamic and static, but she looked at me weird when I asked if there should be different stretches at the start and the end.

Doug Cartel

The_Minister wrote: »

Couldn't remember the words dynamic and static, but she looked at me weird when I asked if there should be different stretches at the start and the end.

Well, I'm just some guy off the internet and she's the pro, so I guess her advice trumps mine, but that does sound odd.

Transform

The_Minister wrote: »

Got a personal trainer to set a programme, but the stretches she assigned on warm-up and warm-down were identical, except the warm-down were done for twice as long.

Couldn't remember the words dynamic and static, but she looked at me weird when I asked if there should be different stretches at the start and the end.

dynamic for the most part at the start and static at the end without question

Colm_OReilly

mobilitywod.blogspot.com

This guy is a crazy genius.

themandan6611

guys, would love to get your thoughts :

I have gone from doing no stretching pre or post workout for many years to now been a firm believer in doing a full warm up / down. My warm up currently consists of :

2 sets of (30secs each) - jog on sport, j.jacks, heisman, run feet to butt, run on spot knees above waist, mummy kicks. 1st set slow for joints to loosen, 2nd to get blood moving (about 80% of max), followed by some dynamic stretches.

Is this a good warm up ? i have noticed a positive when it then comes to lifting and less niggles after.

warm down consists of 10 mins of static stretching.

maybe a silly quesiton but re dynamic stretch pre-workout, are these to increase blood flow and warm muscle?

thanks

Transform

themandan6611 wrote: »

guys, would love to get your thoughts :

I have gone from doing no stretching pre or post workout for many years to now been a firm believer in doing a full warm up / down. My warm up currently consists of :

2 sets of (30secs each) - jog on sport, j.jacks, heisman, run feet to butt, run on spot knees above waist, mummy kicks. 1st set slow for joints to loosen, 2nd to get blood moving (about 80% of max), followed by some dynamic stretches.

Is this a good warm up ? i have noticed a positive when it then comes to lifting and less niggles after.

warm down consists of 10 mins of static stretching.

maybe a silly quesiton but re dynamic stretch pre-workout, are these to increase blood flow and warm muscle?

thanks

no need to over think it - just warm up with movements and stretches that will help in the exercises you are about to do i.e. its a good idea to warm up the shoudlers and chest if you are about to do any pressing, hips/glutes etc if you are about to squat/deadlift.