NTC: Pro running stretches

Hi guys! Some of you have been asking me to post some stretching routines! so I found one routine on the NTC app and I decided to post it for you! So all the credits go to NTC. 

Work your Abs, Arms & Legs with these TIU moves

Tone It Up’s Lean Abs Pyramid

• 10 Standing Knee Raises
• 20 Tummy Tucks
• 30 Second Plank Jacks
• 40 Crunches
• 50 Bicycle Crunches
• 40 Crunches
• 30 Second Plank Jacks
• 20 Tummy Tucks
• 10 Standing Knee Raises

Tone It Up’s Lean Arms Pyramid

• 10 Push-Ups
• 20 Dips
• 30 Bicep Curls
• 40 Second Plank on Hands
• 50 Tummy Tucks
• 40 Second Plank on Hands
• 30 Bicep Curls
• 20 Dips
• 10 Push-Ups

Tone It Up’s Lean Legs Pyramid

• 20 Squats
• 30 Lunges
• 40 Toe Touches
• 50 Second Wall Sit
• 100 Jumping Jacks
• 50 Second Wall Sit
• 40 Toe Touches
• 30 Lunges
• 20 Squats

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WOHOO new challenge!

Hi guys! I just made a new challenge for everyone! ;) you can do this whenever you want!!
HAVE FUN!!

Stretching Exercises and why is so important

Why stretching is so important?

Stretching before and after exercise allows the body to gently pull on all the muscles that will be used, or have been used, decreasing the chance of tearing and injury. 

Improves muscle development 

If you're doing a workout with the hope of building muscle then stretching is very important as it enables you to move through the full range of movement.

It increases range of motion

Not only does stretching increase the range of motion for someone lifting weights while they're doing it, it also helps to increase range of motion and flexibility in general. This then means that you will be more likely to perform things such as the splits or high kicks. It's highly useful in a range of different athletic and sporting events and many athletes practice stretching for this reason.

It reduces injury 

Stretching reduces the chance of injury by gradually elongating the muscle. If you're more flexible then that will mean that you don't pull or tear a muscle if you are to slip or trip as your body is capable of reaching that position. In the short term it also helps to limber up the muscle and tendon and thereby prevent a pulled muscle or tendon.

It warms you up

Stretching can be used as a way to warm up the muscles and it will encourage the flow of blood. This then provides the muscles with an oxygen supply as well as nutrients in order to help them to keep going.

It improve posture 

Stretching can also help you to improve your posture and particularly stretching the back. It may also be useful for alleviating pain and this is why it is commonly used as a part of yoga and Pilates.

ENJOY THESE MOVES FOR STRETCHING!! :D HOPE YOU GUYS LIKE IT...

ALSO, check out this Post Workout Stretch by Tone It Up 

Holiday Squat -a-thon!

Hi guys! I have a little challenge for you'll ;) we will work the booty for the holidays! that's right! and only doing squats!! no equipment needed, BUT if you want to make it more challenging then I suggest you to use some weights! ;) 
Let's work that booty for the holidays! 

PS: More challenges coming!! 

WARM UP FOR THE CHALLENGE!! 

IMPORTANT: This warm up does NOT replace your daily workout and neither the challenge.

WORKOUT: Mountain Climbers + 30 MINS OF CARDIO

MOUNTAIN CLIMBERS + 30 MINS OF CARDIO

I want you to follow this circuit!

- 20 mountain climbers

- 10 mins of cardio it could be anything! (running, jogging, rope)

- 20 mountain climbers

- 10 mins of cardio

- 20 mountain climbers

- 10 mins of cardio

and then do 50 more mountain climbers!

Mountain Climbers are good for your:

• upper abs,
• lower abs,
• thighs,
• shoulders
• and arms!!!

HOW TO DO A MOUNTAIN CLIMBER? CLICK HERE TO WATCH THE VIDEO