Stretching Increases Strength by 30%
A study published in Science and Medicine in Sports & Exercise found that stretching slowly and holding it for 15-30 sec and repeating the stretch three times between sets increases the amount you can lift. This occurs because stretching boosts the blood flow to the muscles and warms them up, increasing thelr elasticity by up to 18%. Flexible muscles can stretch further, as well as use and store energy more efficiently, this increases the amount you are able to lift – giving you 30% more power.
Injure Proof Your Knees & Body by 58%
According to the Journal of Science and Medicine in Sport & Exercise found that 58% of ACL knee injuries happen during non-contact sports. An ACL or anterior cruciate ligament injury is a tear in one of the knee ligaments that joins the upper leg bone with the lower leg bone. The ACL keeps the knee stable. Injuries range from mild, such as a small tear, to severe, such as when the ligament tears completely or when the ligament and part of the bone separate from the rest of the bone.
Researchers found the best way to injure proof the body and knees is to strengthen the hamstrings with a special exercise called razor curl. The razor curl mimics the movement you make when playing sport plus it has been found to develop the hamstrings better than traditional leg curl exercises.
Performing the Razor Curl
Lie face down on a hyper-extension machine (AKA: Roman Chair) with your legs straight and your ankles anchored (or lie flat on the floor keeping your hands palms down at your sides with a partner to hold your ankles). Keep your torso parallel to the floor and pull your body backwards by the contracting your hamstrings and make sure you maintain the natural curve in your back. Continue until your legs are at 90 degrees to your torso. Pause then return to the start position and repeat moving smoothly throughout.
A Strong Core Can Give You A Six Pack & Future Proof Your Body
While it may be good motivation, displaying six pack abs isn’t the only reason to get your torso in shape. Your core is about more than just your ab muscles, it’s your body’s powerhouse. Not only does it facilitate movement, but it also houses your inner organs and central nervous system; protecting those vital systems below the surface. Your core is not only where your organs and central nervous system do their busy-work, it’s also where your body’s largest (and most important) veins and arteries are based. In other words, your core helps your body do just about everything including help prevent injuries, protect your inner organs and central nervous system, banish back pain, strengthen posture, and look good in swimwear.
A simple but effective exercise for building core stability is to draw in the abdominal muscles (think about your belly button pulling away from your pantline), hold for five breaths, and then relax. Repeat 10 times through out the day.
3 Sets of 20 repetitions
Diagonal Crunch instructions
Lie on back with knees bent, and hands behind neck.
Raise shoulder up and raise opposite knee up, twist until they touch.
Lower and repeat with other side.