Stretches you can do for certain parts of your body…
How to warm-up & stretch before, during, and after your workouts
To Warm-up…
Do light or very easy exercises for the body part you're going to work to get blood flowing to that area to get your muscles warmed-up so for example…
- If you're going for a 2 mile run - walk or jog for 5 minutes to warm up first or…
- If you're going to bench press 200 pounds in a workout - warm-up with 100 pounds first but…
The type of warm-up you do mainly depends on the type of workout you're going to do so…
- If you're going to do a real light workout like walking or riding a bike or even a weight training workout with light weights then there's really no need to warm-up but…
- The more intense your workout is = the more you need to warm-up and usually…
- Whenever you workout first thing in the morning - you'll need to warm-up or loosen up your muscles.
To stretch before your workout…
Start stretching before your workout only after you've warmed up to prevent any injuries while stretching and…
Before your workouts - you want to do more dynamic stretches with only a little bit of static stretching and…
- Dynamic stretches like this chest floor stretch here are just stretches where you are continually moving to stretch your muscles and…
- Static stretches like this basic chest stretch where you don't move and you hold the stretch for 5-to-20seconds so actually…
Doing the dynamic stretches before your workouts will help to both Warm-up and stretch your muscles at the same time and if you're doing a light workout - it doesn't matter how many static or dynamic stretches you do but…
Before your muscle building exercises, sprints or any other high intensity activities - you really want to do more dynamic stretches and very little static stretches because doing too much static stretches may weaken your muscles making you not able to work out with the same intensity or lift as much weight and…
If you do decide to do any static stretches before a workout - Make sure you hold the stretch for ONLY 5-10 seconds
To stretch during your workout…
The only time you can really stretch during a workout is probably during a weight training workout but during a workout you don't have to do an stretching but if do - just still keep doing mainly dynamic stretches with very little static stretches.
To stretch after your workout…
After your workout you can do mostly static stretches where hold the stretches for 10-to-30 seconds and this static stretching after a workout can help lessen any soreness you may experience the next day.
Arm stretches…
Click photos to see how to do arm stretches
Chest stretches…
Click photos to see how to do chest stretches
Rotator cuff stretches…
Click photos to see how to do rotator cuff stretches
Shoulder stretches…
Click photos to see how to do shoulder stretches
Leg stretches…
Click photos to see how to do leg stretches
hi Adrain i have hips but a big belly,how can i get a flat belly and a wide big hips,have tried soo many workouts but no results.please help me.
April 20, 2013
Hi Adrian,
I started doing the advanced jumping jacks video, my calves are aching as I jump. Do you have any recommendations to help eliminate or minimize the pain?
February 17, 2013
3 days
March 03, 2013
Hi, Mr. Bryant! I've been studying your website for a while, & I thought I should finally come & seek personal advice from you..I am very petite. I am 5'1 in a half, & skinny. I virtually have no muscle, (which I'd love to gain) and I'm interested in toning my body (although my stomach is fairly flat, I want it TONED.) I also like the Beyonce' butt workout.
My concern is, I'm so small! I weigh 125lbs no matter how much I eat or don't eat. I figure if I want the tighter thighs, the bigger butt, and the flatter stomach I would have to gain muscle. How much muscle do I need t gain? & how much is too much?
& I was looking for a basic warm up on your sight in which I would begin by warming up for the workouts I mentioned above. Thanks so much in advance. Be bless, Mr. Bryant.
December 11, 2012
Hello! Adrian, I'm 6'4 weighing 240. I my right hip is bigger than my left hip. By doing my squat wrong when I was working out with my brother-in-law. I was basically putting all my on my right side and not balance it out. Is there any kind of way that I can slim/shrink my right hip down or have my left hip look like my right hip. But, I truly would like to slim/shrink it down. Please! help me...
December 10, 2012
you can do single leg exercises like the lunge so both legs can be the same size
December 11, 2012
Adrian I have done the leg lifts, squats and cat walks and everything else for a month, but do not see any results. I am large chested with no BUTT, and no hips. What should I do or eat to get my stomach small, my Butt and my hips larger. HELLLLLLLLLLLP.
December 07, 2012
Adrian!! i was really looking up something and your website popped up!! it was sooo funny to me! this is Ebony by the way! and this was helpful information!
September 17, 2012
AM PEAR SHAPED BIG ARMS BIG TUMMY SMALL HIPS AM 33YEARS OLD I WEIGH 84KG AND 5FEET 7INCHES TALL WAT CAN I DO TO GET A PROPORTIONED SHAPE PLS HELP
September 11, 2012
When I jump ( such as in jumping jacks or jumping ropes), I feel cramp at my foot palm. What kind of stretching do I have to do to prevent it?
June 21, 2012
Try to flex your foot in and out and take a soda can or a tennis bal and roll along that part of your foot that cramps
June 21, 2012
OK. Thank you for your advice.
June 23, 2012
This is a fantastic site, thank you but as Asylee states, all the stretches are individual and scattered which is a nightmare for a routine (good to study and learn to make your own routine when you get used to stretches) I would like to start your 10 min fat burning workout (ski walk) but I am unsure of a 10 min warm up and stretch routine..as I am doing this with headphones on the iPhone too it's not fluid enough. Could you rrecommend What to do please Adrian. Many thanks Anna UK
May 01, 2012
the warmup is optional but for the ski step workout you can simply go for brisk 5-to-10 min walk to warmup
May 01, 2012
I brisk walk every other day and I'm finding my leg muscles are tight before the walk. Since I did a few stretching exercises for the legs, I'm getting fewer pains around the knees and legs.
April 19, 2012
I want to tone up my thighs especially my inner thighs. Which exercise is the best for toning for thighs?
March 09, 2012
am250pounds and i really want to lose 65 pounds or more.for myheaith i need a meal plan to lose weight an i also need a workout routine i really, really,need to lose weight
January 17, 2012
Can you make a vid and lead us to warm up for 5-10 mins? Existings are too scattered.
October 01, 2011
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