Растяжка бицепса руки после тренировки: Упражнения на растяжку бицепса руки

Быстрая растяжка после тренировки: 12 упражнений (ФОТО)

Иногда после тренировки не хватает времени на полноценную заминку, потому нужно быстро, но качественно растянуться. Достаточно 3-5 минут, чтобы снизить в мышцах болевые ощущения, успокоиться, восстановить дыхание и кровоток к остальным тканям организма.

Предлагаем вам готовый комплекс, который содержит в себе простые классические упражнения для растяжки после тренировки на все тело.

Быстрая растяжка после тренировки

Заминка – важная часть тренировочного процесса. После основной части нужно вернуть организм в спокойное состояние, нормализовать температуру, дыхание и циркуляцию крови. Это ускорит отдых и восстановление. Достаточно сделать растяжку после тренировки, включающую движения для каждой части тела.

Разминка перед тренировкой на 10 минут

Сколько выполнять каждое упражнение:

• Растяжка на 3 минуты: по 10 секунд на каждую сторону
• Растяжка на 5 минут: по 15 секунд на каждую сторону
• Растяжка на 7 минут: по 20 секунд на каждую сторону

Это значит, что вы выполняете, например, наклон головы в правую сторону 10/15/20 секунд, затем наклон головы в левую сторону 10/15/20 секунд, затем переходите к следующему упражнению. Если упражнение на одну сторону, то выполняете его целиком те же 10/15/20 секунд.

1. Наклоны головы в стороны

Что растягивается: Мускулатура шеи – лестничные пучки (передний, задний и средний), сосцевидная, грудино-ключичная. Меньше тянется ременная мышца.

Как выполнять: Встаньте прямо, расставьте стопы на ширину плеч и вытяните руки вдоль корпуса. Взгляд направьте четко вперед, шею не сгибайте. Закиньте правую руку поверх головы, обхватите ладонью с левого бока. Слегка надавите и плавно опустите голову к правому плечу. Движение идет в одной плоскости с корпусом. Ощутите натяжение в мышцах. Повторите в другую сторону.

2. Растяжка плеч с поворотом руки

Что растягивается: Дельтовидные мышцы, по большей части, средний, задний пучок. Включается вращательная манжета, косвенно трицепсы и бицепсы рук.

Как выполнять: Примите классическую стойку – корпус прямо, руки по швам, стопы на ширине плеч. Смотрите вперед. Правую руку поднимите перед собой, доведя до параллели с полом, затем через грудь поверните в левую сторону так, чтобы предплечье оказалось у плеча. Второй рукой обхватите локоть, помогите растянуть мышцы. Корпус при этом не разворачивайте, держите неподвижно.

Топ-8 силовых упражнений для плеч

3. Растяжка бицепсов и предплечий

Что растягивается: Бицепсы, мускулатура предплечий (внешняя часть), запястье, кисти. Тянутся лучевая мышца, ее длинный и короткий пучок, а также локтезапястные разгибатели. Обычно это упражнение добавляют в растяжку после тренировки рук.

Как выполнять: Встаньте в классическую стойку. Левое плечо отведите назад-вниз, затем повращайте рукой, чтобы хорошо размять. После вытяните ладонью вверх перед собой одну руку на уровне груди. Второй схватите кисть, а пальцы потяните вниз. Выдержите позицию нужное время. Повторите с другой рукой.

Тренировка бицепсов с гантелями

4. Растяжка трицепсов

Что растягивается: Трехглавые пучки (трицепсы) рук. Менее активно в работу подключаются дельтовидные, шейные и верхние спинные мышцы, бицепсы.

Как выполнять: Примите обычную стойку – корпус прямой, руки вдоль тела, а ноги на ширине плеч. Одну руку поднимите ровно вверх, затем согните в локте, опустите вниз ладонью на место между лопатками. Голову и шею не склоняйте. Второй рукой обхватите локоть и надавите, аккуратно опуская его еще ниже. В заминке это упражнение для растяжки рук считается одним из самых полезных.

5. Вытяжение рук за спиной

Что растягивается: Бицепсы рук, грудные мышцы, плечевая и плечелучевая мышцы. Работают в упражнении дельты, верхняя мускулатура груди, область между лопатками.

Как выполнять: Примите обычную стойку – руки опустите, стопы поставьте в удалении на ширину плеч, корпус держите ровно. Смотрите вперед. Заведите за спину обе руки, выпрямленные в локтях, сцепите ладони. Потяните руки вместе с плечами назад, а грудь выдвинете вперед. Чуть прогните поясницу, туловище держите в одном положении, сильно не наклоняйтесь.

6. Наклоны корпуса в сторону

Что растягивается: Внутренние и наружные косые мышцы живота. Косвенно в наклонах работает остальная мускулатура пресса, поясница, бедра, ягодицы.

Как выполнять: Втаньте ровно, стопы расставьте на полторы ширины плеч, а руки опустите по швам. Взгляд направьте вперед. Поднимите левую руку вверх и наклонитесь в правую сторону. Держите одну плоскость: не заваливайтесь ни вперед, ни назад. Вторую руку оставьте опущенной вдоль бедра. Затем поднимитесь и повторите на другую сторону.

7. Подтягивание бедра к груди

Что растягивается: Ягодичные мышцы, бицепс бедра поднятой ноги. Опорная нога нагружается не меньше – тянется четырехглавая мышца (квадрицепс).  

Как выполнять: Займите классическую стойку – стопы на ширине плеч, а руки вдоль тела, корпус прямой. Поднимите одну ногу, согнув в бедре, доведите ее к груди как можно выше. Затем обхватите колено руками, притяните еще ближе к телу, чтобы усилить натяжение в мышцах. Поменяйте стороны, повторите. Для быстрой растяжки после тренировки упражнение подходит идеально.

Топ-50 упражнений для ягодиц

8. Растяжка квадрицепса

Что растягивается: Четырехглавая мышца (прямой, латеральный, медиальный и промежуточный пучок) бедра от тазобедренного сустава до коленей.

Как выполнять: Встаньте ровно, стопы расположите на ширине плеч, опустите руки вдоль туловища. Согните левую ногу в колене, отведя голень назад. Стопу обхватите рукой, притяните к ягодице. Бедро держите перпендикулярно к полу. Противоположную руку разместите на талии. Ощутите натяжение квадрицепса. Это одно из самых популярных упражнения для растяжки ног после тренировки.

9. Наклон с приседом к прямой ноге

Что растягивается: Бицепсы (задние поверхности) бедер, подколенные связки. Нагрузка распределяется на ягодичные и икроножные мышцы.

Как выполнять: Встаньте в классическую стойку – стопы рядом, прямые руки по швам, корпус прямой. Выставите левую ногу вперед на пятку, в правую чуть согните в колене, оставив как опору. Склонитесь вперед до параллели корпуса с полом. Ощутите натяжение в задней поверхности бедра. Если развита гибкость, то наклонитесь до касания туловища с бедром. Повторите с другой ногой.

20 упражнений для растяжки задней поверхности бедра

10. Растягивание голеней стоя

Что растягивается: Мускулатура голеней – икроножные пучки, камбаловидная и подошвенная мышцы. Включаются подколенные, пяточные сухожилия.

Как выполнять: Встаньте ровно, стопы поставьте вместе. Отставьте одну ногу назад, установите на пятку и носок, выпрямите в коленном суставе. Оставьте на месте вторую ногу, подогните, не доводя бедро до параллели пола. Обопритесь руками о переднюю ногу, слегка наклонитесь. Спину держите ровной. Это упражнение отлично подходит для растяжки ног после тренировки.

11. Боковые выпады

Что растягивается: Задняя поверхность (бицепс) бедра, приводящие мышцы и ягодицы. В работу включаются также икроножные мышцы, квадрицепс.

Как выполнять: Встаньте прямо, стопы расставьте подальше друг от друга. На правую ногу перенесите вес тела, слегка наклонитесь корпусом вперед. Колено согните, не выводя за носок, опустите бедро до параллели с полом. Левую ногу оставьте выпрямленной. Зафиксируйте позу, а затем поднимитесь обратно. Вес тела перенесите в другую сторону, опуститесь в боковой выпад на другую сторону.

12. Складка для растяжки бицепса бедра и спины

Что растягивается: Двуглавая мышца бедра (задняя поверхность) и мышцы спины. Не меньше нагружаются ягодицы, подколенные сухожилия, икроножные мышцы.

Как выполнять: Сначала встаньте ровно, стопы разместите вместе. Выполните наклон вперед. Постарайтесь животом, грудью коснуться ног, ладони положить на пол перед стопами, если позволяет гибкость. Коленки сильно не подгибайте. Голову направьте вниз, не сутультесь и не круглите спину. Задержитесь на нужный отрезок времени, затем плавно распрямитесь.

Правильность и безопасность короткой растяжки после тренировки определяет особенность движений. Не нужно торопиться, резко наклоняться. Любой отвод руки, поворот или наклон выполняется медленно и плавно, чтобы не повредить мышцы, суставы или связки. Сюда же относится и соблюдение техники. Это не только увеличит эффективность заминки, но и эффективность дальнейших тренировок. 

На каждое упражнение для растяжки длительностью 5 минут тратится не более 30 секунд. Если эластичность мышц не дает работать на широкой амплитуде, то не нужно слишком усердствовать. При регулярных занятиях на растяжку максимум постепенно повысится, а гибкость улучшится.

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90000 10 Laws Of Biceps Training 90001 90002 If there’s one constant in biceps training, it’s that you have to do a basic curling motion-a movement in which your elbow flexes against resistance-to add strength and muscle size, but that’s really just the beginning. If standard curls were all you needed to build bigger arms, you’d probably have huge guns by now, and this would be a very short article! 90003 90002 Alas, as anyone who’s tried will tell you, building bigger biceps takes more than set after set of standard barbell curls.If you’ve stalled on your own quest for sleeve-splitting arms, follow the 10 laws of biceps training to get back on track! 90003 1 90006 Understand Your Anatomy 90007 90002 While biceps training may seem fairly straightforward because the body part only has two heads, it’s actually a bit more complex than you’d think. For one, the brachialis-another upper-arm muscle that flexes the elbow joint-lies underneath the biceps. Even though the brachialis is a fairly small muscle, increasing its size can increase the overall size of your arm.The largest muscle of your forearm, the brachioradialis, which sits atop your forearm near your elbow and crosses the elbow joint, is also involved in some elbow-flexion movements. 90003 90002 Knowing these additional muscles exist and accounting for them during your training will produce the greatest overall size and strength gains. For the best overall development, you can not just hammer your biceps and ignore everything else. You need to include hammer curls and forearm exercises, which I’ll address later.90003 90002 2 90003 90006 Do not Forget About Your Back 90007 90002 Even though the muscles of your back are the prime movers on back day, your biceps help move the weight as well. That’s why so many lifters train both muscle groups on the same day, sometimes called a «pull day» workout. You can arrange your split so that you train biceps after back on the same day (never before back-always train the larger muscle group first), but do not do a biceps day immediately after back day since your biceps would already be fatigued.There’s any number of ways to split these body parts at least two days from each other, but keep your back in mind when devising your training split. 90003 3 90006 Start Your Session with the Biggest Mass-Builder 90007 90002 What’s the best exercise to start your workout with? The answer to that does not generally change: Do the movement in which you can move the most weight. Since there are essentially no multijoint exercises for the biceps-the chin-up is probably closest, which works the lats and biceps, but it’s not considered a strict biceps move-your choice is among a wide selection of single-joint exercises.90003 90002 When choosing exercises, it helps to think of a question like this: How much weight can you lift when doing one-arm concentration curls versus standing barbell curls? Most likely, the barbell curl came out on top-and yes, that’s the one you should start with. Standing barbell or dumbbell curls should be your go-to first movement for biceps training. 90003 90002 Standing barbell or dumbbell curls should be your go-to first movement for biceps training. 90003 4 90006 Begin with the Appropriate Weight 90007 90002 Trainers have long argued that falling into a comfort zone is one of your biggest enemies in the gym.If you’re doing barbell curls first in your routine, the last thing you want to do is get comfortable and choose the same weight you’ve been handling for 10 reps workout after workout. The beginning of your routine is the best time to challenge your strength! 90003 90002 After warming up, do relatively heavy sets as low as 6 reps to really stimulate your arms. Your biceps grow larger only when you make demands on them above and beyond what they’re accustomed to. So push yourself-especially on those first sets before fatigue starts to set in.90003 Fast Acting Protein Powder to Build Muscle! Go Now! 5 90006 Move Your Hands 90007 90002 A little biceps anatomy can help you emphasize (though never isolate) one of the two heads over the other. The long head (which makes up what’s called the biceps peak) is located outside of the short head, so using a grip inside shoulder width on barbell curls emphasizes its development. On the other hand, using a grip that’s well outside shoulder width shifts some of the focus to the short head.90003 90002 One approach I’ve used on barbell curls is to do 2 sets with a slightly closer grip and 2 more with a slightly wider grip, rather than 4 sets with the same shoulder-width grip. That allows you to shift the emphasis slightly on your different sets, which is still the first exercise in your arm workout. 90003 90002 Using a grip inside shoulder width on barbell curls emphasizes the long head development. 90003 6 90006 Focus on Each Head 90007 90002 It’s possible to target the long head or short head by choosing the appropriate curling movement.Simply keep in mind that a fully stretched muscle is capable of a stronger contraction. 90003 90044 90045 Curling movements where your arms are in front of your body, such as lying cable concentration curls, preacher curls, and high cable curls, keep the long head from being fully stretched, and will better target the short head. 90046 90045 Curling movements such as incline dumbbell curls, concentration curls, and hammer curls, fully stretch the long head and target it more specifically.90046 90049 90002 Nowhere is this distinction clearer than when comparing incline-bench dumbbell curls-in which your arms hang straight down behind the plane of your body-against preacher curls, where your arms are well in front of the plane of your body. With the incline curls, the long head is fully stretched in the bottom position; with preacher curls, it’s hardly stretched at all. 90003 90002 Including exercises from different angles ensures you hit all areas of the biceps, and strategically choosing particular moves allows you to bring up a weakness or focus on a particular area for a period of time.90003 7 90006 Isolate the Muscle 90007 90002 As you progress through your arm workout using different angles to focus on one or both of the biceps heads, consider adding movements that better isolate the muscle. Concentration and preacher curls, in which your arm is stabilized by pressing against your inner thigh or a bench, almost completely eliminate your ability to use momentum. As I mentioned earlier, these kinds of movements require you to reduce the amount of weight you can use, so they’re best done toward the end of your biceps workout.90003 90058 90059 90060 8 90006 Blitz Your Brachialis 90007 90002 As mentioned earlier, the brachialis muscle lies beneath the biceps brachii, but traditional underhand-grip movements do little to target it. Neutral-grip movements like hammer curls, however, are effective in isolating the brachialis, which can maximize the thickness of your upper arms. 90064 1 90065 When you curl with your palms facing each other, you also target the biceps ‘long head and brachioradialis, making the hammer curl a good exercise to transition from the upper to lower arms.90003 9 90006 Finish with Forearms 90007 90002 Finishing off your biceps workout with forearm exercises makes sense because your smaller forearm muscles assist on many of your biceps curls. As the smaller muscle group, they should typically be trained last. If you ever flip them and do forearms before biceps, you’ll realize the limitations in just holding onto a bar! 90003 90002 Reverse curls, in which you use an overhand grip, target the brachialis and brachioradialis, and wrist curls focus on the lower arms.Grasping a bar and flexing your wrists (wrist curls) works the wrist flexors on the underside of the forearm, while extending your wrists back (reverse wrist curls) target the extensors, which are the small muscles of the top of the forearm. 90003 90002 As the smaller muscle group, forearms should typically be trained last. 90003 10 90006 Keep Your Elbows Locked 90007 90002 Single-joint movements make up the bulk of upper- and lower-arm training, but that does not mean individuals do not turn them into multijoint moves-accidentally or not-when they use a weight that’s too heavy or do not know proper form.This is easily done when you allows your elbows to stray from your sides during exercise execution. Note that elbow flexion entails movement only at the joint, which means your arms should be locked by your sides throughout the set. 90003 90002 What do you think happens when lifters pull their elbows forward as they curl? Enter the shoulders. Curling a weight and pulling your elbows from your sides to raise a weight higher is considered cheating, and it 90080 reduces 90081 the muscular tension on the biceps.90003 90002 To keep tension on the target muscle throughout your sets, keep your elbows locked by your sides throughout. You will not be able to raise the weight as high, but do not measure your success by distance-oftentimes that very top position is a rest spot, not a peak contraction, and you do not need to go beyond the toughest point . 90003 Check out Cellucor’s complete supplement lineup! Go Now! 90085 References 90086 90087 90045 Wuebben, J., & Stoppani, J. (2009). 90080 Stronger Arms and Upper Body 90081. Human Kinetics. 90046 90092 .90000 6 Stretches for Upper Arm Strength 90001 90002 Bicep stretches are a great way to complement your upper-body workout. These stretches can increase flexibility and range of motion, allowing you to move deeper and further with greater ease. 90003 90002 Plus, they help to relieve muscle tightness and tension, which is beneficial in preventing injury and improving performance. 90003 90002 As you try these stretches, listen to your body so you’re aware of when to back off and when to go deeper.Maintain a smooth, steady, relaxed breath. Do not lock your elbows or force any positions, and avoid jerky, bouncing, or pushing movements. 90003 90002 You’ll feel a stretch in your biceps, chest, and shoulders. 90003 90002 To do this stretch: 90003 90012 90013 Interlace your hands at the base of your spine. 90014 90013 Straighten your arms and turn your palms to face down. 90014 90013 Raise your arms up as high as you can. 90014 90013 Hold this position for up to 1 minute. 90014 90021 90002 Repeat 1 to 3 times.90003 90002 For this stretch, keep your head, neck, and spine in one line. Avoid slumping or arching your back. In addition to your biceps, you’ll also feel a stretch in your shoulders and chest. 90003 90002 To do this stretch: 90003 90012 90013 Sit with bent knees and your feet flat on the floor in front of your hips. 90014 90013 Place your hands on the floor behind you with your fingers facing away from your body. 90014 90013 Evenly distribute your weight between your feet, buttocks, and arms.90014 90013 Slowly scoot your buttocks forward, toward your feet, without moving your hands. 90014 90013 Hold this position for up to 30 seconds. 90014 90013 Return to the starting position and relax for a few moments. 90014 90021 90002 Repeat 2 to 4 times. 90003 90044 90045 alternative 90046 90002 If it’s more comfortable, you can do a similar stretch by standing and placing your hands on a table behind you. Squat down halfway to feel the stretch. 90003 90049 90002 This doorway stretch is a great way to open up your chest while also stretching your biceps.90003 90002 To do this stretch: 90003 90012 90013 Stand in a doorway with your left hand grasping the doorway at waist level. 90014 90013 Step forward with your left foot, bend your knee, and yield your weight forward. 90014 90013 Feel the stretch in your arm and shoulder while maintaining a slight bend in your elbow. 90014 90013 Hold this position for up to 30 seconds. 90014 90013 Repeat on the opposite side. 90014 90021 90002 This is an easy stretch that you’ll feel in your chest, shoulders, and arms.Experiment with your hand position by moving it higher or lower to see how it affects the stretch. 90003 90002 To do this stretch: 90003 90012 90013 Press your left palm against a wall or sturdy object. 90014 90013 Slowly turn your body away from the wall. 90014 90013 Feel the stretch in your chest, shoulder, and arm. 90014 90013 Hold this position for up to 30 seconds. 90014 90013 Repeat on the opposite side. 90014 90021 90002 Horizontal arm extensions combine active movement with stretching.You can do this stretch while sitting or standing. 90003 90002 To do this stretch: 90003 90012 90013 Extend your arms out to the side so they’re parallel to the floor. 90014 90013 Turn your thumbs down so your palms face behind you. 90014 90013 Hold this position for 30 seconds. 90014 90013 Pulse your hands back and forth for 30 seconds. 90014 90021 90002 Do 2 to 3 sets, gradually increasing the time you hold the position. 90003 90002 These hand rotations might not feel like much, but they help to build strength throughout your arm while gently stretching your biceps.90003 90002 To do this stretch: 90003 90012 90013 Rotate your shoulders forward by turning your thumbs down. 90014 90013 Return to the starting position. 90014 90013 Rotate your shoulders backward by turning your thumbs up. 90014 90013 Return to the starting position. 90014 90021 90002 Do 2 to 3 sets for up to 1 minute. 90003 90002 Stretching is often recommended after a workout to prevent muscle soreness. The evidence is conflicting as to whether stretching really helps reduce muscle soreness.If done consistently stretching will help increase flexibility and improve your range of motion. 90003 90002 All of these factors will help to make movements easier so you’re less likely to experience stress or strain. 90003 90002 Talk to your your healthcare provider before starting any new exercise program, especially if you have any upper-body injuries. If while stretching you develop any lingering pain that goes beyond mild discomfort and does not heal within a few days, discontinue the stretches.90003.90000 6 Stretches to Boost Your Flexibility 90001 90002 Stretching at the end of your workout can help boost your flexibility, reduce the risk of injury, and decrease muscle tension in your body. It can even help improve your performance the next time you work out. 90003 90002 But when you’re running low on time, stretching can sometimes take a backseat, and it may be tempting to skip it. 90003 90002 Stretching after a workout does not have to take long, and you can find shortcuts by stretching several muscles groups at once.90003 90002 This article will look at six simple yet highly effective stretches you can add to the end of your workout. 90003 90002 The benefits of stretching have been well-established. Here’s a summary of the key ways that stretching after a workout can help you. 90003 90012 Greater flexibility and range of motion 90013 90002 Stretching can help increase the flexibility of your joints. Having greater flexibility helps you move around more easily, and it can also improve the range of motion in your joints.Range of motion is how far you can move a joint in a normal direction before it stops. 90003 90012 Better posture and less back pain 90013 90002 Tight, tense muscles can lead to poor posture. When you sit or stand incorrectly, you often put extra pressure and strain on your muscles. This, in turn, can lead to back pain and other types of musculoskeletal pain. 90003 90002 According to a 2015 study, combining a strength training routine with stretching exercises can help ease back and shoulder pain.It may also encourage proper alignment, which may help improve your posture. 90003 90002 Stretching your muscles regularly may also help existing back injuries, and lower your risk for back injuries in the future. 90003 90012 Less muscle tension and lower stress 90013 90002 Stress is a part of our everyday lives. But sometimes, it can feel overwhelming. High levels of stress can cause your muscles to tense up, which can make you feel as if you’re carrying stress in your body. 90003 90002 Stretching muscles that feel tense and tight can help relax them.In turn, this may help lower your stress levels and help you feel calmer. 90003 90012 Improved blood flow 90013 90002 According to a 2018 animal study, daily stretching can help improve your circulation. Increased blood flow to your muscles can help them heal more quickly after a workout. Better blood flow may also help prevent muscle soreness and stiffness after a workout. 90003 90002 You may have heard about static and dynamic stretching and wondered how they differ. 90003 90002 Static stretching involves stretches that you hold in place for a period of time, usually 20 to 60 seconds.In other words, you do not move while you’re stretching a particular muscle or group of muscles. 90003 90002 Static stretching is typically done at the end of your workout, once your muscles are warm and relaxed. 90003 90002 Dynamic stretching, on the other hand, involves active movements. With this type of stretch, your joints and muscles go through a full range of motion. 90003 90002 Dynamic stretching is usually done before a workout to help warm up your muscles and get your heart rate up.For instance, a runner may jog in place or pump their legs before starting a race. 90003 90012 Summary 90013 90002 Dynamic stretching involves active movements, like moving your arms or legs through a full range of motion. These stretches are usually done before you start a workout routine. 90003 90002 Static stretching involves stretches that you hold in place, without movement. These stretches are done at the end of your workout, when your muscles are more relaxed. 90003 90002 When you stretch after your workout, try to focus on the muscles you used while you were exercising.90003 90002 You do not need any equipment, but a yoga mat or other cushioned surface can reduce the pressure on your joints and make your stretches more comfortable. 90003 90012 1. Lunging hip flexor stretch 90013 90002 This stretch targets the muscles in your hips, quads, and glutes. 90003 90058 90059 Kneel down on your left knee. Keep your right knee bent, with your right foot flat on the floor in front of you. 90060 90059 Lean forward and stretch your left hip out toward the floor. 90060 90059 Hold this stretch for 30 to 60 seconds before switching legs and doing the opposite side.90060 90065 90012 2. Piriformis stretch 90013 90002 This stretch targets your piriformis muscle that runs from the base of your spine to your thigh bone. This muscle can affect how well you move your hips, back, legs, and buttocks. 90003 90058 90059 Start by sitting on the floor with your legs extended out in front of you. 90060 90059 Keeping your right leg flat on the floor, lift your left leg and place your left ankle on your right knee. 90060 90059 Slightly arch your back and lean forward until a stretch is felt in your buttocks.Hold this stretch for 30 seconds, then repeat with your right leg on your left knee. 90060 90059 Repeat 2 or 3 times with each leg. 90060 90065 90012 3. Cat-Cow stretch 90013 90002 This stretch targets your back muscles. 90003 90058 90059 Begin with your hands and knees on the floor, with your spine in a neutral, relaxed alignment. 90060 90059 Inhale as you let your belly sink toward the floor, pressing your chest forward. 90060 90059 Lift your head, relax your shoulders, and begin to exhale.90060 90059 Round your spine upward, tucking in your tailbone and pressing your pubic bone forward. 90060 90059 Relax your head toward the floor and repeat. Do this several times in the span of a minute, if you can. 90060 90065 90012 4. Standing calf stretch 90013 90002 As the name suggests, this stretch targets your calf muscles. 90003 90058 90059 Start by standing near a wall or chair for support, with one foot in front of the other, front knee slightly bent. 90060 90059 Keep your back knee straight, both heels on the ground, and lean forward toward the wall or chair 90060 90059 You should feel a stretch along the calf of your back leg.90060 90059 Try to hold this stretch for 20 to 30 seconds. 90060 90059 Switch legs, and do at least 2 or 3 repetitions on each side. 90110 90060 90065 90012 5. Overhead triceps stretch 90013 90002 This stretch targets your triceps and the muscles in your shoulders. 90003 90058 90059 Stand with your feet hip-width apart, and roll your shoulders back and down to release any tension. 90060 90059 Reach your right arm up to the ceiling, then bend your elbow to bring your right palm down toward the center of your back.90060 90059 Bring your left hand up to gently pull your right elbow downward. 90060 90059 Hold this stretch for 20 to 30 seconds before switching arms. 90060 90059 Repeat on both sides 2 or 3 times, attempting to get a deeper stretch with each repetition. 90060 90065 90012 6. Standing bicep stretch 90013 90002 This stretch targets your biceps as well as the muscles in your chest and shoulders. 90003 90058 90059 Stand up straight. Place your hands behind your back, and interlace your hands at the base of your spine.90060 90059 Straighten out your arms and turn your hands so your palms are facing down. 90060 90059 Then, raise your arms as high as you can until you feel a stretch in your biceps and shoulders. 90060 90059 Hold this stretch for 30 to 40 seconds. 90060 90059 Repeat 2 to 3 times. 90060 90065 90145 90059 90147 Do not stretch to the point of pain. 90148 You should feel mild tension as you stretch your muscles, never pain. If you feel pain, stop right away. 90060 90059 90147 Watch your posture.90148 Pay attention to your posture with each stretch. Keep your chin up, spine straight, core engaged, and your shoulders aligned with your hips. 90060 90059 90147 Breathe through your stretches. 90148 Not only will breathing help you relieve stress and tension in your muscles, it may also improve the quality of your stretches and help you hold a stretch for longer. 90060 90059 90147 Start slowly. 90148 Do not try to do too much the first time you stretch after a workout. Start with just a few stretches, and add more repetitions and stretches as you get used to them.90060 90162 90002 Stretching after working out can help you reap many rewards. 90003 90002 When you stretch your muscles after a workout, you’re helping to give your body a jump-start on recovery, while also releasing stress and tension, and boosting the flexibility of your joints. 90003 90002 If you’re unsure about how to stretch safely, ask a certified personal trainer to show you how. And be sure to talk with a healthcare provider before starting any new exercise program, especially if you have an injury or a medical condition.90003.90000 3 Moves to Strengthen Your Arms, Chest, More 90001 90002 A standard pushup targets your pectorals (chest muscles), deltoids, and triceps. 90003 90002 But if you engage your core and activate your glutes, this dynamic move can enhance more than just your upper body. 90003 90002 You can even adjust your technique to target your biceps. Here are three biceps-focused variations to try, alternative biceps-busting moves, and more. 90003 90002 To perform a standard pushup, get into a plank position.90003 90002 Place your palms on the floor. Ensure they’re stacked directly underneath your shoulders. Keep your neck neutral, back straight, core tight, and feet together. 90003 90002 To go down, gently bend your elbows — they should flare out at a 45-degree angle — and slowly lower your body to the floor. Make sure you maintain a straight torso and neutral neck. 90003 90002 When your chest reaches the floor, push yourself back up to start through your arms. Pay special attention to your lower back.You do not want it to sag toward the floor. 90003 90016 Proper form is key to increasing strength and preventing injury. 90017 90002 Positioning your palms and elbows too far apart can result in shoulder pain. And if your lower back sags when you try to rise, it may cause back pain. 90003 90002 If standard pushups are painful or uncomfortable, do not force it. Certain modifications can help relieve the pressure on your joints and allow you to safely build your strength. 90003 90002 You may find it helpful to practice with your knees on the ground instead of being in a full-body plank.You could also try performing pushups off of an elevated surface, like a bench or step. 90003 90002 The biceps brachii muscle — known simply as the biceps muscle (yes, it’s always plural!) — is the muscle on the front of your upper arm. 90003 90002 Its main function is to bend your forearm toward your upper arm. It also aids in turning your palm up and down. 90003 90002 Although a standard pushup does not target the biceps muscle, changing the position of your hands can make this muscle play a larger role in the movement.90003 90002 Moving your hands closer together allows you to target your biceps more directly. 90003 90002 To get moving: 90003 90034 90035 Get into the standard pushup position, ensuring your torso is stiff and your neck is neutral. 90036 90035 Move your hands closer together, leaving just a few inches between them. The closer they are, the harder this exercise will be to perform, so adjust accordingly. 90036 90035 Lower your body to the ground, allowing your elbows to flare out at a 45-degree angle.90036 90035 Push back to start and repeat, doing as many reps as you can — or working until «failure» — for three sets. 90036 90043 90002 Moving the alignment of your hands down your torso and reversing their position will produce more of an arm-curling motion. This is key to targeting the biceps. 90003 90002 This is an advanced move, so consider starting on your knees instead of in a full-body plank. 90003 90002 To get moving: 90003 90034 90035 Start in the standard pushup position. 90036 90035 Turn your hands so your fingers are facing the wall behind you.Move your hands so they’re aligned with your mid-back. 90036 90035 Lower down, tucking your elbows in toward your body as much as possible. 90036 90035 Once your chest reaches near the floor, push back up to start. Again, complete three sets to failure. 90036 90043 90002 Self-explanatory in its name, a one-armed pushup is done with one arm tucked behind your back. 90003 90002 This is another advanced move, so consider dropping to your knees or performing on an elevated surface to start. 90003 90002 To get moving: 90003 90034 90035 Start in the standard pushup position.90036 90035 Widen the distance between your feet to create more stability, then pick one hand up off the ground and place it behind your back. 90036 90035 Lower down until your chest nears the floor. 90036 90035 Push back up to the start, completing three sets to failure. 90036 90043 90002 Do not be discouraged if these exercises are difficult at the outset. Most are for advanced exercisers. Utilize modifications to reap the benefits. 90003 90002 Performing one of these moves at least once a week will help your biceps grow in size and strength — especially if done in combination with a few of the biceps-focused exercises below! 90003 90002 You can give your biceps a workout with lots of other exercises, too.Try: 90003 90002 90083 Alternating dumbbell biceps curl. 90084 If you’re just starting out, stick to 10 pounds or less in each hand. Your torso should remain stationary and your elbows should stay close to your body as you complete the curl. 90003 90002 90083 Barbell biceps curl. 90084 You should be able to lift a bit more weight in barbell form, so feel free to go a bit heavier. Make sure your form is solid, though! You want to stay slow and controlled throughout the movement. 90003 90002 90083 Overhead cable curl.90084 You’ll need access to a cable machine for this move, which you perform above your head. 90003 90002 90083 Chinup. 90084 Although pullups mainly work your back, switching your grip to perform a chinup will hit those biceps hard. If you have access to a gym, consider using an assisted pullup machine. You can also utilize a band and pullup bar. 90003 90002 Pushups are a fundamental exercise, one you should incorporate into your exercise routine for functional strength. Doing variations of them — to hit the biceps, for instance — will spice things up and target different muscles.90003 90100 90002 90102 Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s «Future of Fitness» in the June 2016 issue. Follow her on 90103 90102 Instagram 90103 90102. 90103 90003.