0 Walk Day Challenge 5

Walk Day Challenge 5
Add music to your ride or take your dog with you to make it more enjoyable for you.

1) Heat - heat has a lower intensity for the circulation and let your body know that it is preparing for the year. For many of your walks, you only need to heat about five minutes. As you progress in your walking program that will warm and the days will make. Those quick workouts

2) Flexibility exercises - These exercises are part of your warm and should be done after the warm-up with 5-10 minutes walking distance. The faster you are the more time you have to spend on flexibility exercises walk. There are many different exercises that group. Here are some to try:

Items - Standing on one leg and lift the other foot on the ground. Aim carefully toes and hold for a few seconds. Next flex the foot pointing your toes up. To do so, five or ten times on each foot. This

Ankle Circles - While standing on one leg, lift the other foot on the ground. Aim carefully and turn TOE only. Have ten circles in each direction. This exercise can be done standing, sitting or lying down on your back with your legs.

Overhead Reach - Stand with your feet hip-width apart. Reach with one arm and then reach over your head and on the other side. Keep your hips and shoulders square stable. Relax and repeat with the other side.

While standing on one leg, lift the other foot on the ground. Aim carefully and turn TOE only. Have ten circles in each direction. This exercise can be done standing, sitting or lying down on your back with your legs.

The Twist - Stand with your feet shoulder width apart and arms outstretched, parallel to the ground. Keep turning your lower body stationary while the arms from left to right. Do this a few times to make. Waist, back and shoulders loose

Arm circles - Keep your arms straight at the sides parallel to the ground arms. Make small circles backwards, get growing. Relax for a second and do the same in the forward direction.

3) Ski - Now you're warmed up, you should be prepared for your walk down to your normal walking pace. During the first week, do not
force. Breathing must be high, but not short of breath. A rule of thumb that works for most people ... If you can not talk too fast you run, if you have a tune you can wear. Too slow run

Now, for beginners .... Walk 10 minutes today .. time to you in five minutes and five minutes ... it becomes easier to

4) cooling - the end of the walk, you have to walk at a slower pace to cool down. The harder they worked to cool long. At first, his walks are very short and just cool for a few minutes. In the current time and extended its intensity is cooling.

5) Elastic - This is an area largely neglected by many people. Start on the right foot and take time to stretch after each workout. The first sections should be at least 5 minutes. As the distance increases and the pace is likely to stretch more.

To stretch important rules:

1) Never stretch cold muscles. The best time to stretch is after your walk. If you have problems that can be stretched before your turn, but only do so after warming have.

2) Do not bounce. Go to stretch slowly and gently support. Stretching to the point of feeling a slight pull, but not to the point of pain

3) Hold each stretch for 30-40 seconds. If you have problems with a certain area that extend twice the size. (For publication 30-40 seconds, then stretch again.)

There are many places, it is impossible to cover all of them. Be sure to stretch all the major muscle groups and focus more on areas that have problems. Search stretches recommended below:

Calf Stretch - Lie on your toes on a step or curb. Hold on to something for balance. Remove the left foot and slowly let the heel scroll down. Hold this position. Make sure you keep your body. Upright and law Release and repeat on the other side.

Another calf stretch - a big step forward with the left foot, keeping the heel on the ground. Hold and repeat on the other side. Make sure you keep your body straight and abs tight do not. Arch your back

Elastic Shin - standing, stick to a fixed object. Stand with your weight on one leg and straighten. Place the other foot on the ground, with a pointed toes and your toes on the ground. With the tips of his toes hit the ground, put the foot and leg in front of the ankle. Release and repeat on the other side.

Hamstrings and lower back - Slowly bend knees slightly bent over from the waist. Reach the ground and maintained. Bend only to comfortable.

Outer thigh and buttocks and back - while lying on your back, bring your knee. Put your left hand on your thigh and pull it to the left. Do not pull on the knee. His shoulders, left leg and back should remain stable. Trek. Then repeat on the left.

Lower back - While lying on your back, bring your knees to your chest with your hands. Around the lower back and relax in the stretch. Do not do this piece on hard surfaces ... it shall bruise thy backbone!

Quadriceps Stretch - standing, stick to a fixed object. Bend your right knee, allowing the foot toward the buttocks. Keep left knee slightly bent, grasp the right ankle with the other hand. Slowly lift your leg and back, allowing the foot at ease. Repeat with the other leg. (To ... protect your guess knee quads withdraws instead of pulling the foot in the direction of the buttocks.)

Shoulder Stretch - left standing on his chest. Place your right hand on the upper arm and pull firmly against his chest. Make sure you keep your shoulders low and not pull on the elbow. Hold, then repeat with the other arm.

Relaxing Neck - turn around and look over your right shoulder and hold. Repeat on the left. No hyperextension of the neck or lean.

Then slowly release the head so that the ear is facing the right shoulder and hold. Return to the standing position. Repeat the front and to the left. Keep your back in an upright position and not hyper-extension of the neck, pull, or tilt your head back.

Walk Day Challenge 5

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