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2004/05/03, 09:15 PM
Hi I am a 16 year old male and I started doing the freetrainers general training program 3 weeks ago on my crossbow. It tells me to stretch before and then stretch between every set in the excersise. To I reallly need to stretch between each set or can I just stretch at the beginning of the workout and after. Also, how long should I wait between sets and between the different excersises. I am trying to get some muscle definition and lose some fat, is the general progression program the right one for me and should I be doing cardio also?
I would appreciate any help. Thanks a lot
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2004/05/04, 09:39 AM
It feels really good to do a light stretch between sets.. also helps keeps your rest time regulated. It's actually a great opportunity to stretch because you can use the equipment somewhat, getting your shoulders and chest stretched is so much easier when you brace yourself into the machine and let your body weight do the stretching for you.
After a set, just stand up, inhale and raise your arms, exhale and bring them down.. after the next set, do it to the left, and after the third to the right. 30 seconds to a minute is all you need between sets, then catch your breath and move to the next exercise.
Stretch your hamstrings & quads a little between sets of the next exercise.. raise one leg up onto the bench, straightened, and lean over it gently bringing your nose to your knees for example.
It's not necessary but it feels good and revitalizes you for your next set. Then after your workout do a good stretch of everything you worked.
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: ] ~Danielle
Action may not always bring happiness, but there is no happiness without action.
~Benjamin Disraeli
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2004/05/04, 10:20 AM
To the best of my knowledge you should do your stretching after your work out and only to the point of mild discomfort.
-contract the area oposite the area you're stretching
-bring each stretch to the point of light irritation
-hold for 2 seconds return to your starting possition relax for 2 seconds. repeat
-do 8 to 12 reps, 2 set's of each stretch.
Be carefull not to over stretch you will just cause damage it happens so suddenly and easly.
do them in this order
hamstring, adductor(inner thigh), abductor(outer thigh), quad's, glutes, lower back, calf's
Q) does this work?
A) I have no idea but ill let you know in a few weeks i have been told this is the best way to do it
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