Chest
By Keli Roberts
Do your muscles feel stiff and inflexible? Can’t touch your toes? Not really certain when or how to stretch? Read on: You may find that you’ve been stretching incorrectly all along! Stretching for injury prevention and improved sports performance is misunderstood and steeped in tradition.
First off, you may be surprised to know that there are actually four different types of stretching:
1. Static -- A sustained stretch that is held and leveraged with another limb or against gravity in order to deepen the stretch. Example: Lying on your back and using your arms to pull your legs to your chest.
2. Ballistic -- Your body is placed in a stretched position and then followed with small bounces performed in an attempt to deepen the stretch. Example: Doing the last move and then gently bouncing your legs to your chest. This is NOT recommended, though, because it can cause micro tears in the muscle.
3. Active -- A stretch in which the opposing muscle group contracts and pulls the body into a stretch. Example: Reaching your arms up overhead and pressing back to stretch the upper body.
4. Dynamic – A stretch in which the body or a limb is moved through a range of motion. Example: Extending your arms and then moving them in full circles.
Previously, it was believed that static stretching before exercising would prevent injury. However, many recent studies have demonstrated that this is not the case. Furthermore, it has been established that performing a static stretch prior to any type of muscle contraction slows down and weakens the muscles involved, and thus worsens performance.
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By Gina Lombardi
Who isn’t pressed for time? That’s why we need quick, efficient ways to work out for those days when we can't swing a longer bout of exercise.
The following workout can be done anywhere, anytime – no special equipment required. And it takes just 6 minutes!
*Lunges
Start with your feet together, then step out with your right foot into a forward lunge. Keep your back straight. Your right leg and thigh should form a 90-degree angle. Push back off the right foot and up to the starting position. Then repeat with the left leg. Do 24 lunges on each side.
*Push-ups
If you can’t do a full traditional military push-up, modify your technique by pushing up from your knees instead of your toes. Do 24 push-ups.
*Mountain-climbers
From a traditional push-up starting position, up on your hands and toes, lift your right foot and bring your knee to your chest. Touch the foot down and then return to the starting position. Then bring up the left foot. Do 24 repetitions on each leg.
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By Rob Parr
When you think of a buff chest, celebs like Matthew McConaughey probably come to mind. Pumped-up pecs look good on guys at the beach, but they also wear well at the office. Strong chest muscles can help men -- and women -- stand up straighter and carry themselves with confidence.
Here’s a workout that will really challenge your chest.
Start by warming up on the floor with some push-ups. If you can’t do the full military push-ups right away, modify them by pushing up from your knees rather than your toes. Do a set of 20, then 15, then 10 and 5, with a 20-second break in between each set.
Next, you’ll need a set of dumbbells for a combination of two chest exercises. Start by lying down on your back on a weight bench or the floor with your knees bent up.
The first exercise is the chest fly. Hold a dumbbell in each hand with your arms out to your sides, slightly bent at the elbows. Then press your arms straight up so that the dumbbells just come together (don’t bang them). Pause and then lower to the starting position. Do a total of 10 repetitions and then move directly on to the next exercise, the dumbbell press.
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By Kathy Kaehler
Have you caught your reflection in the mirror lately? If you are like most people, the shoulders are rounded forward, the upper back is hunched and the belly is protruding. It’s not a pretty picture.
Well it doesn't have to be that way! You can improve your posture with some simple exercises at home or the office.
Here are three spine-straightening activities to try:
1. Stand against a wall and press your shoulder blades back. Let your lower back keep its natural curve, and keep your chest lifted and your chin parallel to the floor. Hold this position and breathe in and out 10 times.
2. Sit in a sturdy chair with your back straight and your abdominal muscles pulled in, extend the arms straight forward at shoulder-level. Exhale and round the shoulders and back. Pull the chin in towards the chest, contract the abdominal muscles and hold until all the air is blown out. Inhale as you return to the upright position. Repeat 10 times.
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By Gregory Joujon-Roche
In the movie "The Departed," Leonardo DiCaprio plays the part of young undercover cop Billy Costigan, who is assigned to infiltrate the mob.
The look for DiCaprio's character is far from the perfectly chiseled body of a guy who trains daily at a fancy gym. It's more about the brute strength that comes from growing up on the tough streets of South Boston.
So my team at Holistic Fitness and I created a no-frills workout for him that is just as tough.
Want to pretend you're gearing up to fight the mob? Shake up your regular fitness routine by giving these moves a try. (Note: This workout is intended for people who regularly strength train. If you're a true couch potato, start slowly and work your way up to this challenge.)
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By Gregory Joujon-Roche
Want to become a Man of Steel? While not everyone has the genetics to be as big and buff as Superman, we all can become stronger, faster and fitter.
This intense gym workout is designed to test your strength and endurance, so it should only be done once a week and only by regular exercisers who want to kick things up (Superman is no couch potato! If you're a beginner, start slowly and work your way up to this challenge.).
Here we go:
Warm up with the cardio of your choice (such as walking, jogging or biking) at a medium pace for 15 minutes. During the warm-up, check in with yourself, your breathing, your body. Get ready for the work ahead by getting centered and focused.
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By Rob Parr
Before the stars hit the red carpet, they hit the gym. They all have their favorite workout regimens, from Pilates and yoga to spinning and kickboxing.
But some Hollywood A-listers, like Naomi Watts, like to take their workouts outdoors.
When Naomi and I train together, we hit the road running for four to six miles or take to the hills for an hour-and-a-half-long mountain bike ride.
During training for her most recent role in "King Kong," Naomi did an intense outdoor cardio workout about five days a week. The goal was to boost her stamina and overall fitness level so that she was up for the physical demands of filming, including some stunt work
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By Gina Lombardi
As a personal trainer I am often faced with the dilemma of having no traditional equipment available for a client workout. Either the client doesn't want to shell out the cash for home equipment or a gym membership, or I may be on a film location or traveling with a client and can't bring equipment with me.
Here's a quick solution. This workout is as challenging as you want it to be and doesn't require extra "baggage." I call it the Magnificent Seven. Seven moves, 30 minutes, no equipment. Assuming you have no physical limitations this workout, which you can do a few times a week or even every day if you like, will leave you feeling invigorated and wanting more.
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