![Smart Stretching 1.0 Smart Stretching 1.0](https://cdn.apk-cloud.com/detail/image/liraz.smartstretching-w130.png?r2)
Description
App Information Smart Stretching
- App NameSmart Stretching
- Package Nameliraz.smartstretching
- UpdatedJanuary 25, 2016
- File Size1.7M
- Requires AndroidAndroid 4.0.3 and up
- Version1.0
- DeveloperLiraz Hadad
- Installs100 - 500
- PriceFree
- CategoryHealth & Fitness
- Developer
- Google Play Link
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Stretching is a form of physical exerciseinwhich a specific muscle or tendon (or muscle group) isdeliberatelyflexed or stretched in order to improve the muscle'sfeltelasticity and achieve comfortable muscle tone.The result isafeeling of increased muscle control, flexibility, and rangeofmotion. Stretching is also used therapeutically toalleviatecramps.In its most basic form, stretching is a natural andinstinctiveactivity; it is performed by humans and many otheranimals. It canbe accompanied by yawning. Stretching often occursinstinctivelyafter waking from sleep, after long periods ofinactivity, or afterexiting confined spaces and areas.Increasing flexibility through stretching is one of thebasictenets of physical fitness. It is common for athletes tostretchbefore and after exercise in order to reduce risk of injuryandincrease performance.Stretching can be dangerous when performed incorrectly. Therearemany techniques for stretching in general, but depending onwhichmuscle group is being stretched, some techniques may beineffectiveor detrimental, even to the point of causing tears,hypermobility,instability, or permanent damage to the tendons,ligaments, andmuscle fiber. The physiological nature of stretchingand theoriesabout the effect of various techniques are thereforesubject toheavy inquiry.
Gym Physio ball Exercises 1.0 APK
All you need for this routine is a physioball.In just 10 minute, this app briefly engages all major musclegroups& helps you make the most of your time with amaximallyeffective & comprehensive workout.This exercise ball workout has nine different moves for45seconds apiece. In between each exercise, you will be shownademonstration of the next exercise; this 10 second intervalwillserve as a short break before you jump into the nextactivesegment.Make sure that you do a quick cardio warm up (5-10 minutes)toget those muscles ready to work.Hamstring Curls – Lie on your back, place the heels of yourfeeton the physioball, and then draw your feet in towards &underyour butt. You will feel this primarily in the backs of yourthighs(the hamstrings), and your glutes, though your triceps, lowerback,and shoulders also work to help stabilize your body.Pushups – Balance on the ball at mid thigh with your hands ontheground and do a push up. If you want to make this harder, movetheplacement more towards your feet; situate it higher up on yourbodyin order to make it less challenging.Crunches – Sit on the ball and slowly lean back until youareparallel with the ground, rolling it so that it is positionedinthe curve of the lower back. Do a basic crunch, except with amorefull range of motion; because of the exercise ball, you canextendyour back further on the downward part of the crunch. Focuson notletting the your hips move at all.Wall Squats – Stand 1-2 feet away with your back towards awall,holding the physioball between the small of your back and thewall.Drop into a basic squat.Inner Thigh Squeezes – Place the physioball between yourkneesand squeeze. Relax and then repeat. This is a very small rangeofmotion. Engage your core in order to use even more muscles andbumpup your calorie burn.Back Extension – Prop your feet against a wall with the ballupagainst your thighs; push out so that your weight and torsoisbalancing on the ball. Use your feet as an anchor and wrapforward& over the top, and then straighten yourself back up tothestarting position.Tricep Pushup – Use the same starting position as you did fortheregular pushups above, but this time keep your elbows squeezeintowards your sides and your hands planted directly beneathyourshoulders. Remember, you can make this one more or lessdifficultby changing the placement of the exercise ball under yourbody(closer to your shoulders is easier, towards your feet willbeharder).Abductor Lifts – Prop yourself up on one side, leaning overontothe physioball. The bottom leg will be your contact with theground& what balances you while you lift the outside thighupwards.Make sure that you don’t use momentum in order to get thatlegupwards as you could end up straining muscles or at leastminimizethe effectiveness of the move. Focus on pulling in yourbellybuttonthrough the entire 45 seconds and you will get a bit ofan extratoning benefit. You will repeat this on both sides of thebody.These kinds of quick workouts are awesome for toning upandburning calories, despite a schedule that is jammed packed.Whenyou’re finished with this routine, reward yourself with aquickstretch on the physioball by positioning it in the small ofyourback (as you did during the crunches) and rounding over it sothatyou feel a nice total body stretch, moving your arms aroundandextending them over your body to incorporate the upper body,aswell.
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Stretching can be done both in a pre-workout(warm-up) and post-workout (cool down) fashion. Which you do isreally up to you. Some athletes swear by the results they get intheir performance and the lack of injury if they stretch beforetheir workout. Others only stretch afterwards and, as you mightexpect, there are also those who stretch both before and after theywork out. Research on what exactly you should be doing is prettythin so here we are in the practical experience territory.Basically stretching should be part of your training. How youperform it however will depend on when you actually stretch:Pre-workout: If you're stretching before your workout beginsremember that your muscles are not warmed up yet. Your stretchingroutine is designed to help them warm up so, no sharp, suddenmoves. No forcing muscles to stretch beyond comfortable points. Donot use "bouncy" motion to force a stretch, that's how you normallyget injuries. Do not manually manipulate your muscles (beat themwith your fists, massage them or otherwise pull them) as youstretch. That will definitely lead to injuries so care and beingsensible are both key here.Post-workout: If you're stretching after a workout your musclesare already warmed up. Stretching now actually uses the plasticityof the muscles to help you achieve flexibility gains. The trickhere is to start slowly and build up. If you're stretching yourhamstrings or your adductors (the inside of your thighs) now's thetime to actually go a little bit further than before. Do itgradually but do push against your normal stretching limits. Gainsyou make here will stay with you after the session is over whichmeans you will have increased your flexibility. The same words ofcaution that apply in the pre=workout stretch, also apply here.Always listen to your body and don't overstretch any musclegroup.Tips: Stretching can increase the explosive power of yourmuscles because it increases their range of motion. It can alsohelp prevent injuries by allowing muscles to warm up gradually whenpractised as part of the warm-up. Always exhale slowly when youstretch a muscle group and inhale when you release it.6 REASONS to start training:1. Build yourself a smashing fit body - because there is no greaterfeeling than looking in the mirror and simply just love what yousee.2. Brag around about your toned muscles - low body fat level,noticeable muscle definition and shape, but not significant musclesize3. Keep your heart strong and healthy - because your heart is amuscle also and it gets stronger and healthier if you live anactive life.4. A clear and beautiful glowing skin - you don't have to worryanymore about celulite when you're half naked on the beach. No moredimply skin coming out of your swimsuit.5. Reduce stress, anxiety and fight depression - regular trainingis the key for your head just as it is for your heart and willrelax you, making you calmer, fighting depression and dissipatestress.6. A happier soul and a bigger smile - you will feel that you arefinally doing something for yourself.BONUS: Improve your live life! you know exercise is good for you,but do you know how goof? It boots your energy and improves yourmood and exercising regularly puts the spark back into your lovelife.
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Stretching can be done both in a pre-workout(warm-up) and post-workout (cool down) fashion. Which you do isreally up to you. Some athletes swear by the results they get intheir performance and the lack of injury if they stretch beforetheir workout. Others only stretch afterwards and, as you mightexpect, there are also those who stretch both before and after theywork out. Research on what exactly you should be doing is prettythin so here we are in the practical experience territory.Basically stretching should be part of your training. How youperform it however will depend on when you actually stretch:Pre-workout: If you're stretching before your workout beginsremember that your muscles are not warmed up yet. Your stretchingroutine is designed to help them warm up so, no sharp, suddenmoves. No forcing muscles to stretch beyond comfortable points. Donot use "bouncy" motion to force a stretch, that's how you normallyget injuries. Do not manually manipulate your muscles (beat themwith your fists, massage them or otherwise pull them) as youstretch. That will definitely lead to injuries so care and beingsensible are both key here.Post-workout: If you're stretching after a workout your musclesare already warmed up. Stretching now actually uses the plasticityof the muscles to help you achieve flexibility gains. The trickhere is to start slowly and build up. If you're stretching yourhamstrings or your adductors (the inside of your thighs) now's thetime to actually go a little bit further than before. Do itgradually but do push against your normal stretching limits. Gainsyou make here will stay with you after the session is over whichmeans you will have increased your flexibility. The same words ofcaution that apply in the pre=workout stretch, also apply here.Always listen to your body and don't overstretch any musclegroup.Tips: Stretching can increase the explosive power of yourmuscles because it increases their range of motion. It can alsohelp prevent injuries by allowing muscles to warm up gradually whenpractised as part of the warm-up. Always exhale slowly when youstretch a muscle group and inhale when you release it.6 REASONS to start training:1. Build yourself a smashing fit body - because there is no greaterfeeling than looking in the mirror and simply just love what yousee.2. Brag around about your toned muscles - low body fat level,noticeable muscle definition and shape, but not significant musclesize3. Keep your heart strong and healthy - because your heart is amuscle also and it gets stronger and healthier if you live anactive life.4. A clear and beautiful glowing skin - you don't have to worryanymore about celulite when you're half naked on the beach. No moredimply skin coming out of your swimsuit.5. Reduce stress, anxiety and fight depression - regular trainingis the key for your head just as it is for your heart and willrelax you, making you calmer, fighting depression and dissipatestress.6. A happier soul and a bigger smile - you will feel that you arefinally doing something for yourself.BONUS: Improve your live life! you know exercise is good for you,but do you know how goof? It boots your energy and improves yourmood and exercising regularly puts the spark back into your lovelife.
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