New Routine:
I will start the routine doing an Apley Scratch Test, this test consists in placing your hand overhead and reaching your upper back. Then, you place your hand in the lower back and, when reaching as high as possible, you try to grab the palm of your other hand. This test checks “glenohumeral adduction, internal rotation and scapular retraction”. According to the official page of Bodybuilding, if one can’t touch his opposite hand, it indicates low shoulder flexibility.
Glute stretch: Sit on the floor, stretch your left leg and cross your right leg over the left one. Place the left elbow over your right leg and push backwards. Do this with both legs.
Adductor Stretch: Your left feet should support your entire weight, while your right feet must be totally stretched. Reach towards right foot and stretch as you shift your weight to the opposite side. Do this with both legs.
Single Leg Hamstring: Stretch out your left leg and bend the right one so that it bisects its opposite leg. Shift your weight forwards towards the tip of your stretched leg (your back should be totally straight) and hold your toes with both hands.
There are several misconceptions about exercising flexibility (doing yoga) and building muscle. However, the official Bodybuilding website says that the key to this year’s Mr. Olympia competition were the yoga exercises. See, it reduces the risk of injury and osteoarthritis; therefore, it allows you to lift more weight.
I will start the routine doing an Apley Scratch Test, this test consists in placing your hand overhead and reaching your upper back. Then, you place your hand in the lower back and, when reaching as high as possible, you try to grab the palm of your other hand. This test checks “glenohumeral adduction, internal rotation and scapular retraction”. According to the official page of Bodybuilding, if one can’t touch his opposite hand, it indicates low shoulder flexibility.
Glute stretch: Sit on the floor, stretch your left leg and cross your right leg over the left one. Place the left elbow over your right leg and push backwards. Do this with both legs.
Adductor Stretch: Your left feet should support your entire weight, while your right feet must be totally stretched. Reach towards right foot and stretch as you shift your weight to the opposite side. Do this with both legs.
Single Leg Hamstring: Stretch out your left leg and bend the right one so that it bisects its opposite leg. Shift your weight forwards towards the tip of your stretched leg (your back should be totally straight) and hold your toes with both hands.
There are several misconceptions about exercising flexibility (doing yoga) and building muscle. However, the official Bodybuilding website says that the key to this year’s Mr. Olympia competition were the yoga exercises. See, it reduces the risk of injury and osteoarthritis; therefore, it allows you to lift more weight.