Читать книгу Nicki Waterman’s Flat Stomach Plan: The Ultimate Abdominal Workouts and Diet - Nicki Waterman - Страница 6

The purpose of warming up is self-explanatory: it is to make the body ready for exercise by raising the body temperature (and that of the joints and muscles, which will help prevent injury) and to promote good aerobic circulation. First you need to do some mild aerobic exercise to oxygenate the blood, to get the circulation going and to speed up your metabolism – brisk walking or running on the spot are both very effective.

You should never stretch cold. If your curl programme is not part of an overall exercise session working other muscles, or starts your workout, you should first do some mild aerobics, as described above, for about five minutes before stretching.

After your mild aerobic warm-up, it will be beneficial to spend just a few minutes sitting cross-legged on the floor, hands gently resting on your thighs, back straight, eyes focused straight ahead while you concentrate on some deep breathing and relaxing your muscles. Don’t go into a meditative state – you need to keep your energy up – and don’t stay there too long or you will cool down.

Now you’re ready to stretch. Stretching is the best overall way of preparing the body for curls. It makes for greater overall flexibility, avoids damaging the muscles you will be working, reduces muscle tension, helps the circulation and clears the mind so that you are able to concentrate on your body and breathing.

Stretching should be slow and steady and never forced. Each stretch should be held for a maximum of ten counts since extreme flexibility is not what is required.

If you find any particular area is still stiff after the warm up, then repeat the warm-up exercise for that area

Sideways Neck Relax

The purpose of this stretch is to relax the neck muscles so that they don’t tense up during your curl programme. This is important since the neck can suffer strain during a lift – either because you are still inexperienced and pull on it with your hands, or because the muscles are not strong enough yet to fully support the weight of your head during some of the unsupported lifts. For this reason it is vital to always treat your neck with consideration and to get your posture right during the exercises.

Begin

You will already be seated cross-legged on the floor in the correct position for this if you have gone through your short preparation stage (Chapter 1: Warming Up). Make sure that your shoulders are down and relaxed and your abdomen lifted.

Next

Lower your head gently to your left shoulder, keeping the shoulders firmly down. Now bring your head smoothly up and lower to the right shoulder.

Do this 8–10 times on each side, avoiding jerky movements.

The Shoulder Shrug

This stretch has the multiple effect of loosening the shoulders, neck and upper back.

Begin

Sit cross-legged on the floor with your back straight, your abs tucked in and up and your shoulders back. Let your arms hang down and forward, with your hands loosely hanging over your knees.

Next

Shrug both your shoulders up towards your ears. Hold. Release and repeat. To vary this a little as you release the shrug, try rolling your shoulders back and down.

Repeat 8–10 times.

Shoulder Back Pull

During curl exercises there is always a temptation to round your shoulders up and forwards to help with the lift, instead of relying solely on your abs. To counteract this we tend to put the shoulders under some degree of strain to keep down and back where they should be, so it is important to stretch and loosen the muscles across the front of your shoulders in readiness.

Begin

Sit upright, nice and straight, tummy tucked in and flat, your legs crossed loosely and with your arms low behind your buttocks, your hands clasped and loosely resting on the floor. Already you should feel your shoulders stretching and your chest expanding.

Next

Still maintaining your nice upright posture, lift your hands up and away from you as far as they will reach until you feel some tension in your shoulders. Keeping the arms straight, hold until you feel some easing of the tension, then raise them a little more to another degree of tension. Hold. The pattern should be tension and ease, tension and ease. Hold to a count of 8–10 and relax.

Bowing Forward

Now let’s work your back muscles by doing a sleek, well-rounded curl.

Begin

Sit up nice and tall on the floor in a loose, cross-legged position and raise your arms straight above your head, palms forward and hands loosely lying in one another.

Next

Pull your tummy in and up as you curl forward as if bowing. Your arms should remain in the same position over your head – your upper body should move as a single unit. You should feel your back muscles stretching. Hold for a count of 8–10 then slowly lift back up to an upright position.

Lunge Stretch

Begin

Kneel down on the floor. Now, ensuring that your head, neck and shoulders are all aligned correctly with your back – step forward and lean over your left knee. Your chest must remain lifted – don’t sag in the middle or allow your head to droop. Your arms will be straight on either side of your left foot, fingertips resting on the floor.

Next

Holding your torso up, lunge forward slowly onto your left (front) leg, ensuring that the knee remains directly above the ankle. You should feel the front thigh muscles of the right (rear) leg stretch. Hold then relax.

Repeat on the other side.

Stand Up and Curl

This is a good exercise for stretching the back.

Begin

Stand upright, legs hip-width apart and your hands on top of your thighs. Now lean over slightly from the hips, bending the knees a little – but don’t sag. Make sure that your head, neck, shoulders and back are all aligned and your chest is lifted.

Next

Pull your tummy in as far as you can while continuing to keep your chest up and your head and back correctly aligned. You should feel the stretch in your back. Hold then relax.

Hip Circles

This exercise loosens up your hips and lower back.

Begin

Stand upright, feet hip-width apart, hands on hips, fingers splayed and knees slightly bent and relaxed.

Next

With tummy tucked in, smoothly rotate your hips in a circle – to the left, to the back, to the right and then return to the centre. Repeat 8–10 times then switch direction. Repeat another 8–10 times.

Torso Twist with Bar

You will need some kind of a pole for this – a broom handle is perfect. This stretch loosens and trains the waist muscles, thus helping to stabilize your upper body. The twist can be hard on your knees, but you won’t damage them if you make sure that the entire lower half of your body – from the pelvis to the feet – remains facing forward throughout, with knees relaxed and very slightly bent. Take care to control the twist from your shoulders to your waist. This is the area of your body that is worked during all oblique curls and it is important to make sure it is stretched and under control.

Begin

Stand with your legs hip-width apart, feet facing directly forward, knees relaxed and slightly bent. Place the pole behind your head against the top of your shoulders. Hold it loosely, with your palms facing forward. Pull your abs in and up as if they are connected to the crown of your head and to the ceiling beyond and hold them in that position throughout the stretch – this is your centre.

Next

Slowly twist at the waist so that your upper half turns to the left. Your lower half, from the hips through to the knees and feet, must stay facing forward. Hold. Return to the centre and repeat to the right. Do 8–10 stretches on both sides.

Stand Up and Stretch

This stretch warms up the muscles at the side of the waist.

Begin

Stand upright, your back stretched and tall, your legs hip-width apart. Bend your knees just a little, put your right hand on your right thigh and reach up with left arm. Keep head, neck and shoulders aligned in a natural position. Do not raise the chin – keep it tucked in a little.

Next

Slowly stretch over to your right side, your left arm still held up. You’ll feel your waist stretching. Hold then relax.

Repeat on the other side. Do 8–10 stretches on both sides, holding the stretch for a count of 8–10 between sets of reps.

Floor Twist and Stretch

This exercise stretches the muscles of your hips and lower back.

Begin

Lie full length and relaxed on the floor, your arms loosely stretched down the sides of your body. Lift your right knee up partly towards your chest so the thigh is more or less vertical and your lower leg horizontal with the floor. Place your left hand on the outside of your right thigh just above the knee.

Next

Keeping both shoulders and upper back down against the floor as much as possible, use your left hand to bring your right knee across your body towards the opposite side. You will feel your hip muscle stretching. Now push that knee even further down towards the floor, allowing your right shoulder to move up off the floor only as much as necessary. Feel that long stretch expanding into your lower back. Hold then relax. Repeat on the other side.

Curl Up and Stretch

This exercise stretches your entire back and is therefore ideal to finish on.

Begin

Lie on your back, knees raised, feet flat on the ground. Clasp your hands together behind your knees and bring your knees up towards your chest.

Next

Now imagine that you are a hedgehog. Exhale while smoothly coming up as if into a curl, bringing your head and shoulders close to your knees. Your back should feel stretched. Hold then relax.