http://mramerica.fitproconnect.com/Image/bacolumn3160.jpg http://mramerica.fitproconnect.com/Image/bacolumn2160.jpg http://mramerica.fitproconnect.com/Image/bacolumn1160.jpg
Friend and Follow Me!
This Month In Body
  • From Start to Finish
    Every successful workout begins with a 5- to 10-minute warm-up and ends with a similar cool-down. Because they add a few extra minutes to your workout, you may be tempted to skip both, but you’d be doing a disservice to your body. Read >>
  • Loosen Up
    Stretching is a great way to elongate muscles and improve range of motion, reduce your risk of injury, increase blood flow to joints, improve coordination and posture, relieve muscle tension and low back pain, and calm your mind. All it takes is 5 to 10 minutes of stretching to reap benefits. Read >>
  • Exercise Myths, Fibs, and Lies
    In order to get the most out of your workouts and see the weight loss results you hope for, it’s important to know the truth about exercise. Keep reading to discover if you’ve fallen for any of the most common misconceptions about exercise. Read >>
  • Big Occupational Hazards
    Maybe you sit all day at a desk or perhaps you work at a bakery surrounded by donuts and pastries. But there are a lot of other reasons your occupation contributes to weight gain. Here are a few to take into consideration. Read >>
Health and Fitness News

Loosen Up

Seven simple exercises to increase your flexibility and improve your life

Remember the days when you could touch your toes without bending your knees? Now it’s painful just watching gymnasts perform their splits, twists, and bends. You may never be as flexible as a gymnast, but you should think about adding flexibility exercises to your daily workout routine.
Many people miss out on the health benefits offered by flexibility. Stretching is a great way to elongate muscles and improve range of motion, reduce your risk of injury, increase blood flow to joints, improve coordination and posture, relieve muscle tension and low back pain, and calm your mind.

The following static stretches are best done following your workout and cool-down period. All it takes is 5 to 10 minutes of stretching to reap benefits. Remember, stretching may cause mild discomfort, but should not involve pain. Gently hold each stretch for 10 to 30 seconds without bouncing and slowly return to the starting position.

1. Downward Dog

Targets: Achilles tendon, calves, hamstrings, back, and wrists

To do the downward dog stretch, stand with your feet placed hip-width apart, then bend your knees and put your hands on the floor in front of you. Slowly walk your hands forward until your body makes a V-shape with the floor. Keep your head down, your neck relaxed, and your legs straight to feel the stretch in your hamstrings and calves.

2. Hip Flexor

Targets: Quads, hamstrings, hips, and glutes

Kneel down on the floor and lunge your left leg straight in front of you until your left knee is bent at a 90-degree angle. Your right knee should still be bent on the floor. Rest both hands on top of your left knee, keep your torso upright, and lunge forward until you feel a stretch in your hips and quads. Repeat with the other leg.

3. Butterfly

Targets: Hamstrings, quads, glutes, back, and neck

Sit on the floor, bend your knees out to the sides, and place the bottoms of your feet together. Hold your feet with your hands and slowly bend at the waist to bring your head down toward your feet. Go as far as is comfortable then hold the position.

4. Shoulder Stretch

Targets: Deltoids

While standing, reach your right arm across your chest, keeping your arm straight. Use your left hand to gently pull your right elbow toward your left shoulder. Hold this position then switch arms, bringing your left arm across your chest.

5. Triceps Stretch

Targets: Triceps

After a workout that uses your arms, it’s smart to give them a good stretch. To effectively stretch your triceps, bring your right arm behind your head and reach down your back. Use your left hand to gently press your right elbow down. Hold and switch arms.

6. The Cobra Pose

Targets: Abdominals

Another stretch often done during yoga sessions is the cobra pose. Lie facedown on the floor and place your hands palms down on the floor by your chest. Raise your upper body off the floor by straightening your arms. Keep your legs and pelvis on the floor. You should feel a stretch in your abs. Hold, then lower and repeat.

For an additional ab stretch, twist your body when in the cobra pose. Bend your left arm and rotate your body toward the left. Hold, and then repeat on the right side.

7. Lying Hip Stretch

Targets: Hips, lower back, glutes, hamstrings

Lie on your back and bend your knees. Take your right foot and place it on your left thigh. Reach your hands down behind your left thigh and gently pull your left knee toward your chest until you feel a stretch. Hold, then lower and repeat on the other leg.

About Training with Mr. America
jasonkozmatransparent-fornewsletter.pngAbout our programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health, appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, dramatically increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, our individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

Visit Mr. America Jason Kozma's website at www.smpersonaltraining.com !