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Basic Flexability Workout - Part 1 Legs

Kahuna9995 Posts: 7 Joined: 2002/02/12	2002/02/14, 05:19 AM OK this is going to be difficult to explain without the aid of some pictures but I will do my level best to explain the execution of each exercise clearly. Oh and please remember when doing any form of stretching never push yourself to far for the risk of injury OK. Lets Go Legs- Horse Stance: 30 secs Execution: Stand with your feet about 4-6 inches wider than shoulder width. Rotate your feet outwards so you heels point inwards about 20 degrees each. Now start to lower yourself down into a squat. You should feel your knees extending towards your toes (NEVER alow your knees to extend over you toes). Your aim is to get low enough until you have a 90 degree bend in each leg. If you can't get that low don't worry this is why you are stretching. When you are as low as you can go start you count to 30 secs. Tense your glutes and try to separate your legs using your thigh muscles. Walking Stance: 30 secs each leg Execution: Start in a "L" stance, (LEFT FOOT LEAD) Your lead foot faces 12 o'clock and your rear foot faces 3 o'clock. Extend your rear foot until you assume a lunge position. Your lead leg should be at a 90 degree angle, your rear leg should be striaght with you heel on the ground. Hold this position tensing your hamstring on the lead leg and satorius on your rear leg for 30 secs. Lion Stance Squat: 5 - 10 reps Execution: Squat down with your feet underneath your buttocks and your knees facing outward as far as is comfortable (Your hamstrings should be touching your calves). Balance yourself with your heels off the ground (take it easy as it may take you a while to get used to this). Now raise yourself up 6-7 inches and hold for 5 secs. Now raise a further 6-7 inches and hold for five. Now raise fully up still standing on your toes. Repeat on the way down to complete 1 rep. Ok thats's it for now I will post exercises for the back and upper body over the next couple of days to give you a complete program but give these a try. If I get enough positive feedback I will post Intermediate and eventually Advanced programs. Enjoy Kahuna
Kahuna9995 Posts: 7 Joined: 2002/02/12	2002/02/14, 05:20 AM P.S It's my 20th birthday today :)
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/02/14, 06:06 AM HAPPY BIRTHDAY!!!!!!!!! (Or should I say Bonne Anniversaire?!!!!) Birthday on Valentines Day, huh? You must be a very loved kid! (o: Great that you're giving time to explain about how to stretch. A big merci to you.
nbh101 Posts: 39 Joined: 2002/01/27	2002/02/14, 06:14 AM Thank you very much. I'm printing this out and gonna try it out. Nate
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/02/14, 10:23 AM Thank you! And, Happy 20th BDay!!!
george Posts: 789 Joined: 2000/12/01	2002/02/14, 04:07 PM Dear kahuna9995, thank you for your great effort to help the community! Much appreciated until the ft Stretching secion arrives. To all the members, we are currently working on a stretching section with full details including detailed pictures.. this will be available at the end of this month. George - ft Staff
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/02/14, 06:22 PM Wow! Great news!
spanishgirl Posts: 157 Joined: 2001/06/06	2002/02/14, 09:33 PM Thanks a bunch Kahuna...will try and let you know the outcome.....I bet I will be sore....not very flexible... :) sg
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/02/15, 02:43 AM It's all about breathing Spnishgirl. If you want to become flexible you have to work with your breathing..... Easy as that! (o: