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40 stretching exercises that will relax the whole body

1 month ago
40-stretching-exercises-that-will-relax-the-whole-body

Muscles must be constantly kept in good shape! But is there not enough time for long training? There is a way out! Forty stretching exercises you can compose, combine and arrange in any order you like, creating a flexible system - from a light 15-minute warm-up to a volume workout for different muscle groups of 40-50 minutes or more.

 

Stretches to relieve muscle tension

 

Conveniently, the exercises are broken down into groups and body parts—there are stretches for the hips, hamstrings, back, shoulders, neck, and more—so you can easily find the ones that are right for your body. Warm up, stretch and relax wisely!

 

One word of caution: You'll get the most benefit from these stretches when you do them when your body and muscles are warm, so save them for a while after walking, biking, running, or cardio, which will only improve your results and prevent injury.

 

1. Hamstring Stretch: Active Stretch

  • Standing on your right foot, step forward with your left foot, bending your toes.
  • Reach your left hand to your toes, keeping your back straight - you should feel a slight stretch in the back of your thigh. Hold this position for a moment, then place your left foot next to your right and return to the upright position.
  • Switch sides to stretch your right hamstring. Continue alternating sides for 20-30 seconds.

 

2. Hamstring Stretch: Hurdles

This essential exercise is ideal for stretching the legs of those with much tension in the hamstrings.

 

  • Sit on the floor, and straighten your left leg in front of you. Bend your right knee, placing the sole of your right foot on the inside of your left thigh.
  • Bend your left leg, keep your back straight, and bend your left knee if necessary. Hold for 30 seconds, then switch legs.

 

3. Hamstring Stretch: Forward Bend

This exercise is good for stretching both the hamstrings and tight shoulders.

 

  • Stand with your feet shoulder-width apart. Interlace your hands behind your back.
  • Keeping your legs straight, bend them at the hips. Press your chin and raise your arms above your head.
  • Relax the back of your neck. If the stretch is too intense, relax your hands by placing them on your thighs' backs and your knees.
  • Hold for 30 seconds and slowly rise to the starting position.

 

4. Hamstring Stretch: Scissors

This hamstring stretch is excellent if you're overextended.

 

  • Stand up with your feet together. Step your right foot back about 20 centimeters and lean forward from the hip joint, keeping your back and both legs straight.
  • Place your hands on your shins if necessary.
  • After holding for 30 seconds, switch sides.

 

5. Hamstring Stretch: Single Leg Standing Stretch

Try this variation if the last stretch isn't deep enough for you. Ideal for exercising on the bench after a run in the park.

 

  • Place your left heel on a surface below your hips, such as a chair, step, or bench. Bend your leg.
  • To increase the stretch, lean towards your bent leg, flexing your hips.
  • Hold for 30 seconds and switch legs.

 

6. Hamstring Stretch: Seated Forward Bend

During this stretch, keep your back straight instead of rounding it towards your legs to ensure you're pulling your hamstrings and not your back muscles.

 

  • Sit on the floor with both legs straight out in front of you, feet together.
  • Tilt your torso forward towards your hips, bending your hips. Try to keep your chest straight and your back straight.
  • Hold here for 30 seconds, and then slowly sit down.

 

7. Hamstring Stretch: Bent Over One Leg Stretch

  • Lie on your back. Raise your left leg as high as possible while keeping your lower back on the floor. While holding the lower thigh, move the leg towards the head. Bend your leg to stretch your calf.
  • To intensify the stretch, place a yoga strap or towel on the ball of your foot and use your hands to pull the sash toward you.
  • Hold for 30 seconds, then switch legs.

 

8. Glute Stretch: Seated Curl

  • Sit on the mat with your legs straight out in front of you.
  • Bend your right knee and place your right heel as close to your left sitting bone as possible.
  • Stretch your right arm behind you and rest your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh and gently pull your knee to the left until you feel a stretch in your buttocks.
  • Hold for 20-30 seconds, then repeat the stretch on the other side.

 

9. Glute Stretch: Cross Legs Sitting on the Floor

  • Sit on a mat with your legs crossed or your feet touching each other. Raise your left leg and hook your calf in your left arm. Grasp your legs for support.
  • Slowly lift your left leg until you feel a stretch in your buttocks and thighs. You can gently rock the portion from side to side to stretch different parts of the muscles.
  • Hold for 30 seconds, then switch legs.

 

10. Stretching the gluteal muscles: lying on your back

  • Lie on your back on the mat and place your right knee over your left. Pull both knees towards your chest, keeping your back and neck neutral.
  • If you don't feel a stretch, lower your arms to your feet, aiming your palms at your ankles. Make sure you keep your head down.
  • Hold here for 30 seconds to one minute and repeat on the opposite side.

 

11. Gluteus and Piriformis Stretch: Fourth Pose

This stretch targets the piriformis muscle - it's not technically part of the gluteal muscle group, but it's in the same area and tends to be tight.

 

  • Lie on your back with both feet in the air. Place your left ankle on your right thigh just above the knee.
  • Grab your left thigh with your hands and slowly pull your thigh towards your chest. You should feel a stretch on the outside of your left thigh.
  • Hold for 20-30 seconds, then repeat the stretch on the other side.

 

12. Gluteus and Piriformis Stretch: Dove Yoga Pose

If your hips are tight, this stretch will begin to relax your glutes and the smaller muscles around the back of your thighs.

 

  • Stand on the mat, then take your right leg back. Tilt your torso forward with your forearms on the carpet. Take your left knee out.
  • Bend your elbows to increase the stretch.
  • Hold for one minute, then switch legs.

 

13. Lower Back & Glute Stretch: Knee Hugging

Lie on your back and pull your knees towards your chest to stretch your lower back slightly.

Increase the stretch by bringing your forehead closer to your knees. Hold for 20-30 seconds.

 

14. Stretching the lower back and gluteal muscles: twisting lying down

  • Lying on your back, stretch your arms to the sides. Bend your knees and place your right foot over your left.
  • Slowly turn your knees to the right, letting them touch the floor. It's okay if your left shoulder comes off the floor. Hold for 20-30 seconds, then slowly return your knees to their original position.
  • Repeat on the other side, crossing your legs, so the opposite leg is on top and twisting in the other direction.

 

15. Quadriceps Stretch: Lying on Your Side

  • Lie on your side and raise your head with your hand.
  • Pull the leg to the buttocks, grabbing it with the hand on the same side. Bend your lower knee if you find it challenging to maintain a stable posture.
  • Hold for 30 seconds, then switch sides.

 

16. Quadriceps Stretch: Standing

  • Stand on one leg with your knees touching. If you need to, hold on to a chair or wall for support.
  • Grab your left leg with your left hand and pull it toward your buttocks. Do not arch your back or lean forward; Consider pursuing your glutes to ensure you feel the stretch in your quads.
  • Hold for 20-30 seconds, then repeat on the opposite side.

 

17. Quadriceps Stretch: Kneeling Stretch on All Fours

  • Start in a high lunge with your right foot forward. Then slowly lower your left knee to the floor.
  • Take a few minutes to find the balance. Once you are stabilized, lift your left leg and extend your left arm back to grab onto your left toes.
  • Tighten your glutes to ensure you feel the stretch in your quads.
  • Hold for 30 seconds, then repeat the stretch on the opposite side.

 

18. Stretching the back and oblique muscles: standing side bends

  • Stand with your feet shoulder-width apart and interlace your fingers above your head with your palms facing the ceiling.
  • Stretch the right side of your torso, leaning to the left.
  • Hold for five seconds, then repeat on the opposite side.

 

19. Back Stretch: Cat-Cow Pose

  • Start on all fours on the floor. Ensure your knees are under your hips and your wrists are under your shoulders.
  • Exhale and round your spine towards the ceiling, drawing in your buttocks and imagining that you are pulling your navel towards your spine. Press your chin to your chest and relax your neck. Hold for five to ten seconds. This is the cat pose.
  • As you inhale, arch your back and relax your stomach. Gently raise your head and, at the same time, tailbone up. Hold for five to ten seconds. This is the cow pose.
  • Continue moving from cat to cow pose, matching your movement with your breath.

 

20. Back Stretch: Baby Pose with Arm Outstretched

  • Kneel on the mat and sit with your buttocks resting on your heels.
  • With your knees slightly wider than hip-width apart, rest your torso on your hips and your forehead on the floor. Stretch your arms forward. Hold this position for 20-30 seconds.
  • Move your arms to the left to lengthen the right side of your spine. Focus on your breath. Hold for 15-20 seconds, then repeat on the opposite side.

 

21. Triceps Stretch: Overhead Triceps Stretch

This arm stretch lengthens your triceps and the back of your shoulder muscles.

 

  • Stretch your right arm above your head to stretch the right side of your body. Maintain length by bending your right elbow and bringing your fingers to the middle of your upper back.
  • Grab your right elbow with your left hand and gently pull it towards your left.
  • Hold for 15-20 seconds, then repeat the same on the opposite side.

 

22. Shoulder stretch

To stretch the back of your shoulders, try this over-the-shoulder stretch.

 

  • Stretch your left arm across your body at chest level. Support your left hand with your right elbow.
  • Use your right hand to pull your left hand closer to your chest to deepen the stretch.
  • Hold this stretch for 20 seconds, then repeat on the opposite side.

 

23. Shoulder Stretch: Baby Pose Against a Wall

  • Get on your knees in front of a wall. If your knees are uncomfortable, kneel on a rolled-up blanket or towel. Spread your knees slightly wider than your hips.
  • Stretch your arms above your head and place your palms on the wall.
  • Let gravity pull your torso towards the floor. It's okay if your head also rests on the wall. If you don't feel any stretch in your shoulders and neck, move your knees further away from the wall.
  • Breathe deeply for 30 seconds, then relax.

 

24. Shoulder and Chest Stretch

  • Start the exercise by sitting on your heels. Lean back and place your palms on the floor about 20 to 25 centimeters behind you with your fingertips pointing out to the side.
  • Press your hands firmly into the ground to lift your chest high, arch your back, and rest your hips on your heels. Lower your head behind you to deepen the stretch, further stretching your neck and the front of your chest. Hold for 30 seconds.
  • To deepen this stretch and target one shoulder at a time, lift one arm into the air for 30 seconds, then repeat on the other side.

 

25. Stretching the pectoral muscles: opening the chest

  • Stand up, feet shoulder-width apart. Interlock your arms behind your back and squeeze your shoulder blades together to stretch your chest.
  • Move your arms slightly to one side and then to the other to stretch each side separately.
  • Hold for 20-30 seconds.

 

26. Neck and Shoulder Stretch

  • Start in Child Pose with your shins and forehead on the floor. Stay in this position for a few breaths as you work to lengthen your spine by relaxing your chest and hips.
  • When you're ready, clasp your hands behind your back into a double fist. If you can, squeeze your palms together to increase the stretch of your shoulders. Then raise your arms as high as you can.
  • Inhale to shift your weight forward and lift your hips off your heels. Stop at the top of your head and stretch your arms as close to the floor as possible.
  • Hold for 10 seconds, then lower your hips to your heels.

 

27. Neck stretch: sitting cross-legged

You can do this gentle neck stretch while standing.

 

  • Sit cross-legged on the floor or a chair with your feet flat on the floor.
  • Stretch your right arm next to your right knee or along the right side of the chair. Place your left hand on top of your head and slowly tilt your head to the left. Apply light pressure with your hand to intensify the stretch.
  • To feel a deeper stretch, hold on to your right knee or chair seat. This stabilizes the torso and allows you to isolate the time on the side of the neck.
  • Hold for 30 seconds. Slowly raise your head and repeat on the other side.

 

28. Neck stretch: arms behind back

  • Stand with your feet hip-distance apart, arms at your sides. Put both hands behind your back, and hold on to your left wrist with your right hand.
  • With your right hand, gently straighten your left arm and pull it slightly to the right. Slowly lower your right ear towards your shoulder.
  • Hold for 30 seconds, then repeat on the opposite side.

 

29. Neck and Upper Back Stretch: Seated - Hands Behind Head

  • Sit comfortably in a chair or on the floor.
  • Clasp your hands and bring both palms to the back of your head. Sitting with a straight spine, firmly press your hips to the floor.
  • From this pose, gently press your hands to your hips, pressing your chin to your chest. Pressing down, use your palms to move your head away from your shoulders. This will further enhance the stretch.
  • Hold for 30 seconds.

 

30. IT-Band stretch: crossed legs with twist

  • Start in a cross-legged stance, right over left, toes pointing forward. Bend forward at the hips to reach the hands to the floor, bending the knees if necessary.
  • Rotate your upper body to the right by extending your right arm. Hold for 10 seconds.
  • Place your right hand on the floor, and then repeat the twist to the left, raising your left hand toward the ceiling. Place your right hand on the floor, and then repeat the twist to the left, raising your left hand toward the top. Hold for 10 seconds.
  • Then repeat, crossing your left leg in front.

 

31. Hip Flexor Stretch: Runner Lunge

You can do this stretch alone or alternate it with the next hip flexor stretch.

 

  • From a standing position, step your left foot back into a lunge. Place your hands just above your right knee for support.
  • Stretch your left heel to stretch the front of your left thigh.
  • Hold this position for 20-30 seconds, then repeat on the opposite side.

 

32. Hip Flexor Stretch: Lunge with Stretch and Twist

  • From a runner's lunge, place your right hand outside your right foot. Stretch your left arm toward the ceiling, increasing the stretch on the left side of your body. Hold for 10-15 seconds.
  • Then place your left hand on the inside of your right foot. Turn to the right and reach the ceiling with your right hand. Hold this position for 10-15 seconds.
  • Repeat this sequence on the other side.

 

33. Roller Hip Flexor Stretch: Psoas

This passive relaxing stretch lengthens the psoas, one of the deep hip flexors.

 

  • Place the roller perpendicular to your spine and lie on the roller with your sacrum (the back of your pelvis) instead of your spine.
  • Pull your left knee towards your chest while keeping your right heel on the ground. You should feel a stretch in the front of your right thigh.
  • To intensify the stretch, extend your right arm above your head and slightly move your left knee to the left.
  • Hold for 30 seconds, then switch legs. Repeat as needed.

 

34. Inner thigh stretch: legs apart

  • While sitting, spread your legs as wide as necessary to feel the stretch in your inner thighs. If you are very tense, try sitting on a pillow or try stretching one leg at a time.
  • To intensify the stretch, walk your arms forward, keeping your back straight, leaning forward from your hips. Hold for 20-30 seconds.
  • Then round your back, bringing your head closer to the floor; hold for 20 to 30 seconds.

 

35. Stretching the inner surface of the thigh: against the wall - legs apart

Targeting the inner thighs, this deep passive stretch is excellent after a long, hard workout.

 

  • Lie on your back as close to the wall as possible.
  • Raise your legs, resting your heels on the wall. Spread your legs and slide them down the wall to the floor.
  • Hold this position for two to three minutes or longer if needed.
  • When you're ready to come out of the stretch, slide your legs together. Pull your knees up to your chest and roll onto your side into a fetal position. Hold this position for a few breaths. Then roll onto your knees and stand up.

 

36. Calf stretch: Calf stretch against the wall

  • Stand a little less than arm's length from the wall.
  • Take a step forward with your left foot and step back with your right foot, keeping your feet parallel.
  • Bend your left knee and press down on your right heel. Change position as needed to ensure you can feel the stretch in your right calf.
  • Hold for 20-30 seconds, then repeat on the opposite side.

 

37. Calf Stretch: Downward Dog Pose

  • Start in plank pose with your hands under your shoulders, then lift your pelvis, forming a "V" with your body. If necessary, move your feet to your hands.
  • Work on pressing your heels into the ground to stretch your calves.
  • To increase the stretch, try to "pedal" slightly by pressing down on one heel and bending the other leg (as shown in the photo above). Hold for a few seconds on each leg, then switch.
  • Do this for 30 seconds.

 

38. Calf stretch: seated calf stretch with belt

  • Sit on the floor with your left leg extended and your right leg bent, placing your right foot inside your left thigh.
  • Wrap a yoga strap, band, or strap around the ball of your left foot. Use the belt to pull your toes up towards your head.
  • Hold for 20-30 seconds, then repeat on the opposite side.

 

39. Calf Stretch: Wall Sock

  • Find a wall and stand at a distance of 5 centimeters. Step one foot to the wall, placing your toes and heel on the floor.
  • Hold for 10-15 seconds, then repeat on the opposite side.
  • You can also do this stretch using a curb or step with your heels hanging over a ledge.

 

40. Calf and Shoulder Stretch: Standing against a wall, chest and calf stretch

This stretch is a great multitasking stretch that will open up your shoulders and calves.

 

  • Stand in front of a wall, feet shoulder-width apart. Place your hands on the wall shoulder-width apart.
  • Shift your weight onto your heels without blocking your knees, so your toes are off the ground. Pull your hips back as far as you can, lengthening your spine. Slightly lift the
  • Lift your chin slightly to feel a deep stretch at the back of your neck.
  • Hold for 30 seconds.

 

 

 

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80-fitness-tips-to-help-you-develop-healthy-lifestyle-habits

Everyone imagines a healthy lifestyle in their own way. Someone believes that if he does not drink or smoke, then he leads a healthy lifestyle. For others, it is about proper nutrition. And still others see the key to good health and excellent physical shape primarily in sports.

 

What will help keep yourself in good physical shape

 

It is clear that what works for one may not work for another. Therefore, if we talk, for example, about fitness, it is important not only to exhaust yourself with training (which, by the way, many people sin), but also to think about what you need and what you should not eat, and also motivate yourself so that the desire to exercise does not disappear, especially for beginners, to whom the result is given in almost a week.

 

And here it is necessary to form the right habits in yourself - they will help to achieve the desired goal. To do this, we at Bemorepanda have found suitable tips on the Web that you can use.

 

However, here it is important not so much to get acquainted with them and start applying, but rather to understand why you need it and why. Only then will you succeed in your endeavors.

 

Again, there is no one-size-fits-all advice, but one good habit can lead to another, a third, and so on. So try. And your body will certainly thank you, you'll see!

 

 

1. Do exercises that you enjoy.

This makes them easier to stick to.

 

2. Try to get at least 150 minutes of physical activity a week.

 

3. Try not to eat at your desk.

With more and more people working remotely, it's important to eat in a designated area (dining room, kitchen, cafeteria, etc.) and not at your desk. Eating and working at the same time diverts attention from eating. Plus, eating at your desk can be less enjoyable and faster, and you're likely to crave more soon after.

 

4. Try to cook at home.

You will be able to choose the ingredients and evaluate the nutritional value of your meals. Plus, it saves money!

 

5. Forget about perfectionism.

Set small goals and work towards them.

 

6. Keep alcohol consumption to a minimum.

Beware: Liquid calories add up quickly.

 

7. Don't party on an empty stomach.

You will hardly find chicken with rice and vegetables at a party. In addition, drinking on an empty stomach is not only unhealthy, but can also lead to a terrible hangover, which often provokes junk food cravings the next day.

 

 

8. Take care of a healthy diet.

When you feel like snacking, it's best to make healthier options.

 

9. Find other ways to track your progress than just stepping on the scale.

For example, pay attention to how you feel after jogging, walking, and so on.

 

10. Show off your results.

Celebrating small victories evokes feelings of happiness and pride. This encourages perseverance in achieving the next small steps and, ultimately, the main goal.

 

11. Consider buying a reusable water bottle to carry with you.

 

12. Make movement part of your daily routine.

 

13. Reduce the calories in your coffee.

 

14. Incorporate strength training into your workouts.

 

15. Take rest days.

Rest days help prevent injury and allow the body to heal and recover.

 

16. Train with someone.

Researchers say that working out with other people is associated with lower stress levels and improved quality of life.

 

17. Exercise in the morning.

While it doesn't matter when you exercise, you're more likely to come up with excuses to skip your workout later in the day.

 

 

18. Reward yourself.

Watch a TV show, get a massage, or take a bath.

 

19. Don't be too hard on yourself.

 

20. Don't stop halfway.

Increase the intensity of training gradually, so it will be easier for you to achieve your goals.

 

21. Create small, measurable goals that you can check regularly.

This is how you control your motivation.

 

22. If you have a seated job, consider buying a desk that you can work at standing up, or try to get up for about 15 minutes every hour.

 

23. Approach every day like a clean slate.

If you didn't reach your goals the day before, there's always another day. You don't have to drop all the goals combined.

 

24. Stop comparing yourself to others.

 

25. Listen to motivating music.

Music can greatly influence your mood and motivation, so motivating music during your workout can help you push yourself to work out and really enjoy it.

 

26. Warm up is essential to avoid injury.

 

27. Outdoor workout.

Connecting with mother nature can help you feel much better and achieve better results.

 

28. Be wary of influencers selling "quick fixes".

Losing weight takes time, effort and hard work, and there is no quick fix. Diet pills, slimming teas, wraps, slimming creams and patches are SCAM.

 

29. Plan your workout the same way you would if it were a meeting.

Treat her the same way.

 

 

30. Have patience.

 

31. Beware of triggers that can cause stress.

 

32. If you're training for endurance, prepare.

This form of training is very demanding on your body, so make sure you are eating well and getting enough fluids.

 

33. Eat a variety of fruits and vegetables as close to their natural state as possible.

 

34. Drink plenty of water.

 

35. Eat smaller portions.

Serving size is important when you are training for weight loss.

 

36. If you lack motivation, try buying new workout equipment.

 

37. Eat slowly.

This will keep you from overeating.

 

38. Put your health and fitness at the top of your priority list.

 

39. Don't skip more than one workout.

Not all workouts need to be high intensity (they don't have to!), but consistency is key.

 

40. Eat mindfully.

Ask yourself if you are really hungry or if you are just stress eating.

 

41. Don't overeat.

 

 

42. Make a list of things that annoy you.

You may be able to solve some of them by freeing your mind to focus on fitness.

 

43. Push your boundaries.

Pushing your limits doesn't mean adding weight to every workout. However, working within what you can already do is not the way to progress.

 

44. If you want to lose weight, burn more calories than you eat.

From a biological standpoint, weight loss is about "calorie intake versus calories expended."

 

45. Get enough sleep.

According to a study, those who sleep less than 8 hours each night are 70% more likely to get injured than those who sleep more than 8 hours.

 

46. ​​Use the right shoes.

Comfortable shoes can greatly improve your workouts.

 

47. Be consistent in your workouts.

This is the key to seeing the results of your work.

 

48. Stretching after a workout.

Stretching is essential to keep muscles strong, flexible, and healthy. Without it, the muscles shorten and tighten and may become weak and unable to fully stretch during the next workout.

 

49. If the road to the gym is too tiring, work out at home.

 

50. If you have a busy schedule, prepare meals and snacks ahead of time.

 

51. Don't start with big weights. Move up slowly.

 

 

52. Train according to your goals.

If you want to achieve greater results, consider reducing the amount of cardio. Cardio can burn too many calories if your goal is to gain mass.

 

53. Track your progress with photos.

You may not notice progress by taking pictures every day. But if you compare once a week, you can see the difference.

 

54. Find a workout buddy.

Not only is it nice to have company, but playing sports together can be a great motivational tool.

 

55. Use an aerobic stepper to intensify your strength training.

Incorporating a stepper into a strength workout can make it more challenging without adding more weight.

 

56. Avoid processed foods.

 

57. Follow the 80/20 rule and try to eat healthy 80% of the time.

 

58. Set actionable rules for yourself.

Whether it's diet rules, exercise, or any other rules, make sure they're manageable and you can stick to them.

 

59. Try a foam roller to relieve muscle tension and joint pain.

 

60. Track your calories.

Intuitive eating is not for everyone. People tend to underestimate the number of calories they consume, so tracking your intake can help you better manage them. However, don't let this become an obsession.

 

61. Try a fitness app.

This can help you keep track of your progress.

 

 

62. Try not to get hung up on the same routine.

They say old ways won't open new doors. Breaking through a plateau often requires changing your routine. No drastic changes are required, but they are enough to push you out of your comfort zone.

 

63. Check portion sizes.

Often, the number of calories listed corresponds to a certain serving size, so if you eat twice as many servings, you are consuming twice as many calories.

 

64. Consider a fitness tracker to track your progress.

 

65. Understand the basics of muscle building and training.

Talk to a professional or do your own research online and research the topic yourself.

 

66. Work to a full range of motion.

Don't look for shortcuts.

 

67. If your goal is to improve your strength, learn the basics and understand them.

 

68. Satisfy your sweet tooth wisely.

People who consume less sugar end up with a more sustainable weight. When you crave something sweet, think fruit first.

 

69. Keep a fitness diary.

 

70. Find a reason why you want to become healthy and fit.

 

71. Track your workouts.

Mark the days you train and you can repeat the week that gave you the best results.

 

72. Drink tea.

In addition to many other health benefits, it can also help with digestion.

 

 

73. Make a list of habits that you would like to acquire and which need to be abandoned.

 

74. Read the success stories of others.

This can be a great way to motivate yourself to reach your own goals.

 

75. Try circuit training.

You don't have to worry about getting bored when you practice circuit training. Circuit training increases your heart rate while strengthening your muscles.

 

76. Follow your favorite fitness gurus to keep you motivated and inspired.

 

77. Plan ahead.

Use Sunday as a "preparation" day for the week. Buy healthy foods, snacks, and other things you might need for the coming week.

 

78. Use marathons as motivation.

Dedicate yourself to training to prepare for a particular marathon.

 

79. Make frozen fruit smoothies.

Smoothies are great if you're in a hurry or on the go. While relying on "liquid" calories is usually avoided, smoothies can be the perfect quick snack.

 

80. Use sunscreen if you exercise outdoors.

 

 

 

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most-interesting-50-fun-and-interesting-facts-about-world-games-that-you-didnt-know

XI World Games will be held in Birmingham, Alabama (USA) from 7 to 17 July 2022. The games were originally scheduled to take place from 15 to 25 July 2021.

 

The decision of the International Association of World Games and the Birmingham Organizing Committee to hold the XI World Games in 2022 was caused by the postponement of the Olympic Games XXXII 2020 in Tokyo (Japan) to 2021. Keeping the original dates of the competitions would have meant the exclusion of many Olympic athletes and officials from the World Games and reduced spectator and media interest in the competition.

 

Competitions, as planned, will be held at 25 sports grounds located both in Birmingham itself and its environs.

 

The program will include 34 sports, 58 disciplines, 223 sets of medals will be played. More than 3,600 athletes from over 100 countries will take part in the competition.

 

Below you can find most interesting facts about World Games.

 

 

1. The World Games are held by the International World Games Association (IWGA), established on the initiative of the leaders of 12 sports federations.

 

2. The inspiration of the idea in 1980 was the President of the World Taekwondo Federation and a member of the International Olympic Committee, South Korean Un Yong Kim.

 

3. The Games were created to promote non-Olympic sports to the Olympic program and are held every four years. 

 

4. The program of the World Games also includes Olympic sports (rhythmic gymnastics, trampoline, rugby-7), but with their own non-Olympic disciplines (the exception is rugby-7, but this discipline has not yet been presented at the Olympic Games).

 

5. The first World Games were held in 1981 in the American city of Santa Clara, where 1265 athletes competed for 88 sets of awards in 18 sports.

 

 

6. The first winners of the Games in the team event were the US athletes, who won 76 medals - 27 gold, 26 silver and 23 bronze.

 

7. A total of ten World Games were held - Santa Clara 1981 (USA), London 1985 (Great Britain), Karlsruhe 1989 (Germany), The Hague 1993 (Holland), Lahti 1997 (Finland), Akika 2001 (Japan), Duisburg 2005 (Germany) and Kaohsiung 2009 (Taiwan), Cali 2013 (Columbia),  Wrocław 2017 (Poland)

 

8. In 2001, the World Games began to be held under the patronage of the International Olympic Committee.

 

9. Only four teams won victories in the team competitions - Russia (3 times), the USA (2), Italy (2) and Germany (1).

 

10. Only eight teams managed to get into the top three winners of the team standings. The leaders are Italy (6), Germany (5), USA (4), USSR/Russia (4).

 

 

11. Russia has three first team places. In The Hague-1993 was the 24th position, in Lahti-1997 - the fifth.

 

12. Russia has won the last three World Games - in Akita in 2001, Duisburg in 2005 and Kaohsiung in 2009.

 

13. In Duisburg, a Russian record was set for the number of gold medals won (27) and awards of all merits (57).

 

14. The national teams of Russia and the USA are co-authors of the record for the won gold medals for one World Games (27). The Americans installed it in 1981, our compatriots repeated it - in 2005.

 

15. The record holder for the total number of medals won in one Games is the Italian team, which in 1985 won 77 awards of three denominations.

 

16. The leader in the total number of gold medals for all seven World Games is the team of Italy (120). The Italians have also won the most medals of all three denominations (353).

 

 

17. The 2005 World Games in Duisburg also set a record for the number of sports included in the program (38, including 32 official ones). Akika-2001 still holds the lead in the number of countries participating in the Games (93).

 

18. Soviet athletes first performed at the 1981 World Games in Santa Clara. The most significant success took place in Karlsruhe-1989, where the USSR team took second place, winning 36 medals - 15 gold, 13 silver and 8 bronze.

 

19. The official program of the Games includes: parachuting, archery, billiards, bowl sports, bowling, canoe polo, dance sports, scuba diving, fistball, frisbee, gymnastics (artistic, acrobatics, aerobics, trampolining), jujitsu, karate, korfball, lifesaving, orienteering, powerlifting, roller hockey, roller skating, artistic roller skating, beach handball, racketball, rugby sevens, rock climbing, squash, sumo, tug of war and water skiing.

 

20. The demonstration program of the Games included: duathlon, softball, wushu and marathon canoeing.

 

21. Previously, the program of the World Games included former Olympic sports - Basque pelota, powerboating, cricket, croquet, lacrosse, polo, rocky. In addition, there were American football, golf, casting, roller ski racing, pesapallo, sambo, surfing, and floorball.

 

 

22. The World Games, first held in 1981, are an international multi-sport event, meaning for sports or disciplines or events within a sport that do not compete in the Olympics. 

 

23. The World Games are organized and administered by the International World Games Association (IWGA), recognized by the International Olympic Committee (IOC). 

 

24. The World Games are held every four years, one year after the Summer Olympics. 

 

25. A number of sports that were part of the World Games program have been discontinued as they are now included in the Olympic Games programme, such as badminton, beach volleyball, trampolining, rugby 7's, taekwondo, triathlon and women's weightlifting. Other sports have been Olympic sports in the past (such as tug of war).

 

26. Some of the sports played at the World Games are acrobatic gymnastics, top notch, orienteering, karate, powerlifting, tug of war, fin swimming, squash, korfball, billiards, water skiing, and dancesport. 

 

 

27. The sports included in the World Games are limited to the facilities available in the host city; no new objects can be built for games. 

 

28. The official program of the World Games includes from 25 to 30 sports. In addition, the IWGA, in consultation with the host city, may invite a sport to participate in the "invitation" program.

 

29. In order to be part of the World Games program, the sport must become widespread throughout the world, and the specific international sports federation must be a member of the IWGA. 

 

30. Only the best athletes or teams may participate in each sport, as determined by the International Sports Federations. Most classes require you to qualify by placing first in a World Championship or Qualifying Tournament in order to be eligible to participate.

 

31. Badminton is the fastest racket sport: the speed of a shuttlecock can reach 270 km/h.

 

32. If you're bowling, don't try to knock down the pins as hard as you can. A bowling pin with a 7.5 degree deflection is enough for a fall.

 

 

33. Boxing was only legalized as a sport in 1900. Prior to that, he was considered too cruel and not suitable for the presence of the public. In the 20th century, boxing became the most popular sport in cinema.

 

34. It is noteworthy that the first hockey puck was a square shape! For a certain period they played hockey with round wooden pucks. A modern hockey puck is made of vulcanized rubber and weighs 200 grams. Before the start of the game, it is frozen so that it does not spring.

 

35. The first product of the Dassler family - the founders of Adidas - were sleeping slippers.

 

36. The fastest man in the world - Usain Bolt (Jamaica). Three-time Olympic champion of the 2008 Olympics in Beijing - in the sprint at distances of 100 and 200, he set a record by running these distances in 9.69 and 19.30 seconds, respectively.

 

37. In a Spanish second league match between San Isidro and Olimpico Carrante, a few minutes before the end of the game, the players of the two teams, dissatisfied with the refereeing, surrounded the referee to explain to him how to referee. And not only with words and gestures. In this critical situation, the referee, keeping complete calm, took out a red card and presented it to all twenty-two participants in the match.

 

 

38. Athletes jumping from a springboard on skis should not be wished for a fair wind - it only harms them. A headwind is much better, thanks to which an air cushion is created in front of the skier in flight, and he flies further. To start the jump, athletes are given a certain time, during which the coaches try to choose the optimal start moment, taking into account the wind. The change in wind during the course of the competition can make the conditions for the participants unequal: if the skier got only a tailwind, his chances for medals, even with the best technique, are sharply reduced.

 

39. The rules of horse racing state that the length of the name of a racing horse should not exceed eighteen letters. Names that are too long are cumbersome to record.

 

40. There are 336 notches in a standard golf ball.

 

41. Boxing was legalized as a sport only in 1900.

 

42. The only country to have participated in every World Cup is Brazil.

 

43.  The most popular sport in cinema is boxing.

 

 

44. In ancient Greece, the birthplace of the Olympic Games, all participants set their records naked, naked.

 

45. Contrary to a well-known misconception, in judo there are not 10, but 12 dans. True, not a single person was awarded the eleventh dan, and the twelfth was awarded to only one person - the founder of judo Dhigaro Kano.

 

46. In 1936, a hockey goaltender's mask was first used in Berlin by Japanese goaltender Tanaka Hoima.

 

47. Of the 51 matches held by Mike Tyson in the professional ring, he finished 21 by knockout in the first round (40.8%).

 

48. The weight of the table tennis ball is 2.5 grams.

 

49.The most popular simulator for the home is the orbitrek.

 

50.  After being hit by a professional volleyball player, the ball can fly at speeds up to 130 km/h. And with the help of a hockey player, the puck can reach speeds of up to 160 kilometers per hour.

 

 

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Just do it😁

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2022-march-madness-complete-schedule-dates-times-and-other-interesting-facts-you-need-to-know

Compared to the professional championship, college basketball has fewer playoff matches, a sharper fight, and the final tournament is much faster. Even if their favorite teams don't make it to the finals, Americans still watch every game. Why? It's simple: unlike professional athletes, students do not play for money, but defend the honor of their educational institutions and just love basketball.”


A perfect explanation of the reasons for the popularity of the tournament. 


"Why? It's simple: unlike professional athletes, students do not play for money, but defend the honor of their educational institutions and just love basketball.” In addition, for many, this tournament is the only chance for talented guys from less prestigious teams or the conference to prove themselves in the run-up to the NBA draft. Therefore, "Madness", in function, in many respects reminds me of the Youth Ice Hockey World Championship (MChM). The best example of this phenomenon is Kenneth Farid of Morehead State who is speaking at the Ohio Valley Conference.


Also, the tournament is of great importance for those players for whom a career in big-time sports will not go beyond the student level. The vast majority of NCAA boys and girls don't go pro. For many athletes, this is the last chance to play the real game before they become accountants, analysts or insurers and continue to play sports in amateur leagues.



What is March Madness?

First time at the annual spring tournament? March Madness is the NCAA Division I men's basketball championship featuring teams from colleges and universities across the country. In total, 68 teams will take part in the national championship, which consists of seven rounds.


Teams are assigned a seed before the tournament and are then assigned to one of the four regions within Elite 8.


When does it start?

Over the weekend, qualifying Sunday opened the tournament, with the first round officially starting on Tuesday, March 19th. After the first four games, the first round and the second round will continue from March 21 to 24. The regional semi-finals and finals will take place from 28 March. up to 31. The last four teams will compete in the Final Four on April 6, and two days later there will be a game for the championship, which will take place on April 8.



Who plays?

Among the 68 teams released and seeded on Sunday are Duke University, the University of Virginia, the University of North Carolina and Gonzaga University, all in first place.


According to Sports Illustrated, the winners of the 32nd Division I Conference Tournament Championship are automatically entered into the tournament. Automatic betting does not take into account regular season results, only tournament wins.


The remaining 36 teams are selected by the selection committee to receive additional entries.


How to fill in a bracket?

Want to have some fun from home? Filling in the "March Madness" bracket is easy. You can print the brace directly from the NCAA website or join one of the many grid competitions online on your own or with a group.


Capital One hosts the official NCAA game, but you can also play on CBS Sports. Many experts and websites also share their favorites for the tournament, helping you build the bracket with the highest chance of success.



How can I watch it?

Got a cable? It's easy to set up like this:


Pick Sunday: Airs March 17 on CBS.

First Four: Coming to air on TruTV March 19

Rounds 1 & 2: Airing on CBS, TBS, TNT and truTV March 21-24.

Semifinals and Regional Finals: Airing on CBS and TBS from March 28 to 31.

Final Four: Airing April 6 on CBS.

Championship: Airs April 8 on CBS.


If you've canceled your cable subscription, fear not, there are plenty of ways to stream the tournament too, from Hulu to CBS All Access to SlingTV.


When is the championship?

The last two teams will meet next month in the national championship on 8 April.



Why does everyone love March Madness?

Equally important are the fans' regional preferences. In many parts of the US, there are no professional teams, and local residents become attached to local student teams. It is noteworthy that some of these fans do not even have higher education. For example, the Alabama and Auburn college football teams are hugely popular in a state where there are no professional teams, and American football is the most popular sport by a wide margin. The opposite is true of the limited interest in college sports in big cities like New York.


Many will be surprised to learn that Madness has not always been the premier college basketball tournament. In the middle of the last century, the National Invitation Tournament (NIT) was much more prestigious than the NCAA tournament. For those who are more or less familiar with college basketball, yes, this is the same NIT that now has a reputation as a repechage tournament. In the 1950s, the NCAA basketball tournament began to gain prestige after the NCAA began requiring conference champions to play in their own tournaments.


Many people think college basketball (in the US) is more popular than the NBA due to the reasons given earlier. This is confirmed by television ratings.



Defense has long been forgotten in the NBA. Although it is the fault of the players, if the wrong look at the opponent is already a foul. Team game? What can be a team game in the era of "ISO" (an attack when a player one-on-one tries to beat another player). And to whom did this basketball surrender strongly? LeBron decided that his future career in show business was more important, and for the younger generation, “likes” were more important than titles. Even the stars in college basketball have to work hard to collect likes to get into the NBA first.


In addition to the 32 teams that receive an automatic invitation, the electoral committee must identify 36 teams that are worthy of a general invitation. Then you need to seed each of the teams in one of 16 pots, where the first is the best, and the sixteenth is the worst. And in the end, all these teams must be distributed among the regions in such a way that each of the regional draws is competitive.


Perhaps the most interesting part of Madness is the upsets. The best example is last year's Virginia Cavaliers upset by the University of Maryland-Baltimore County. This was the first time in tournament history that a pot 16 team beat a pot 1 team in the first round. Every year a Cinderella appears, which not only kills the overwhelming majority of the fans' bracket, but also progresses quite far in the tournament. The most notable examples are the Butler Bulldogs and the Virginia Rams Commonwealth University.



Cinderella in 2022


The Colorado team went through the out-of-conference part of the season undefeated, confidently defeating Creighton and St. Mary's along the way. The Rams may be in the top 25 seed upfront right now, but they have every opportunity to go through the regular season undefeated as the team looks to outperform all of its Mountain west conference competitors. Thus, at the moment there are only three undefeated teams. The other two are Baylor and Southern California.


Open season 2022


This year we are witnessing an extremely interesting season. There are about 35 teams in the league that are fighting for getting into the top 25 seeds and are approximately comparable in terms of level. It's also worth noting that the gradual decline of the NCAA over the past few years has meant that there are no teams left in college basketball that stand apart from the rest. First Team of the Nation rotated four times in a row in weeks 4 to 6 - Gonzaga, Duke and Purdue successively resigned as top teams, and only after the most difficult part of the out-of-conference schedule Baylor managed to stay on the first line. There are no invincibles. So the Kansas were defeated by the Daytons, and the Peru lost to the Rugters. In the March madness, there will be even more confrontations between mid-majors and favorites, and, accordingly, there will be more upsets.



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@Drake Waiting for the March Madness!
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