Your fitology

When to do it: • After running, jumping, squatting, pull-ups and other activities involving pulling, back and leg exercises How to do it: • First do a forward lunge (try to take as large step forward as possible) and go as low as you possibly can to feel a stretch in your upper thigh • Then lift your arms, press your palms over your head and try to move them backwards as far as you can Things to pay attention to: • Hold the stretch for 30 seconds (each leg) • Try to watch your balance • You shouldn’t feel any pain, just feel some tension (it may be unpleasant, but shouldn’t be painful) You can visit and subscribe to my YouTube channel for more videos.

When to do it:   • Do it after a workout as a cool down activity • Do it after biking, running, jumping, calf raises and other exercises which work out your gastrocnemius How to do it: • Hold the stretch for 30 seconds (each leg) • Lean your foot on a wall, tree or any other vertical surface to create an angle between your foot and your lower leg   Things to pay attention to:   • Try to lean forward with your torso (your back should be straight) to increase the stretch • You shouldn’t feel any pain, just feel some tension (it may be unpleasant, but shouldn’t be painful)   You can visit and subscribe to my YouTube channel for more videos.

When to do it: • Do it after a workout as a cool down activity • You need to stretch your chest after doing chest press, playing any racquet sports, basketball or any pushing activity How to do it: • Hold the stretch for 30 seconds • Extend your arm, hold on to a tree, a post or something similar with your hand to stabilize your arm. Turn your torso in the opposite direction from the extended arm. You should feel a stretch in your chest zone Things to pay attention to: • If your arm is at about 45 degrees to your body you will be stretching the upper part of your pecs, if it is perpendicular to your body, you will be stretching its medium part and if it is at about 120 degrees to your body, you’ll be stretching the lower part of your pecs • You shouldn’t feel any pain, just feel some tension (it may be unpleasant, but shouldn’t be painful) You can visit and subscribe to my YouTube channel for more videos.

When to do it: • Do it after a workout as a cool down activity • You need to stretch your chest after doing chest press, playing any racquet sports, basketball or any pushing activity How to do it: • Hold the stretch for 30 seconds • Extend your arms behind your back and lock your hands. Lift your arms (with locked hands) as high as you can Things to pay attention to: • Your body will tend to lean forward – resist it • You shouldn’t feel any pain, just feel some tension (it may be unpleasant, but shouldn’t be painful) You can visit and subscribe to my YouTube channel for more videos.

When to do it:   • Do it after a workout as a cool down activity • You need to stretch your shoulders after shoulder and upper body exercises How to do it:   • Hold the stretch for 30 seconds for each arm • Holding one arm parallel to the ground move it towards the opposite shoulder until you stretch it completely • To help you hold the arm stable, use the arm which isn’t being stretched   Things to pay attention to:   • Keep your back straight • You shouldn’t feel any pain, just feel some tension (it may be unpleasant, but shouldn’t be painful) You can visit and subscribe to my YouTube channel for more videos.

How to do it:   • Do it for 30 seconds per set as intensively as you can (up to one minute) • You’ll work out your whole body with the accent on legs and obliques • Stabilize yourself as for a plank position, move your knees towards the opposite elbow without moving your whole body at the same time (you should stay as stable in your shoulder area as possible) • You will need a bench or something similar • It may be a part of your HIIT or warm-up routine Things to pay attention to:   • Your back should be straight and your shoulder area should be as stable as possible • Only your legs should be moving • You don’t have to touch the opposite elbow, but it should be your goal to do it eventually • To stay as stable as possible, remember to lock your shoulders, contract your abs and glutes as you do it • It is a light version of mountain climbers. In fact, the more horizontal you are, the more difficult it is • To work on your abs more, do it slowly • It can be a very challe...