Exercise problem

[tejaskhetani]

I regularly Do three excersice i.e. (back, shoulders and Abs or Biceps, chest and abs)
question is...how should I do stretching exercise say for example

(1) Stretching for Back=> Back=> Stretching for shoulder => Shoulders=> Abs

or

(2) Streching for back and shoulders => Back=> shoulders=> abs.


Please do reply ASAP...

[ultimatehlth]

You should start with active stretching before exercise and static stretching after. I usually start with some upper body movements like ball tosses, arm circles, simulated backstroke, etc., then twisting toe touches, leg swings, a few modified squats (knees turned out, no weights). Grab a 4 - 8 inch box and do 30 - 45 seconds of quick step-ups. Grab a light dumbbell or medicine ball and as you squat swing the ball over head - return to position and repeat this time twist the ball to the right, on the next go left. Repeat until you've done 5 of each. Do a quick set of Directionals (look-up, down, right, left) to warm-up the neck shoulder girdle. You should be ready to go, remember the first set should technically be a warm-up set.

[Parraeels4ever]

Not sure if I should be posting a exercise problem under another persons post or not. If not - Sorry in advance.

I would like to do some BB squats. The average weight is around 70kg. Problem is I work from home & I have no BB racks set up to place the BB 70kg weight onto shoulders.

The weights are dead flat on the ground.

So here comes what may be a dumb question.
What is the most effective way to get a 70kg BB from the ground to over your head & onto your shoulders?

Regards
Andy

[TheFitRebel]

I've got the same problem Andy.

WIthout a rack you're definitely going to have to rely on some other muscles to work to get the weight onto your back.

To do this you're going to need to perfect some Olympic style lifting and should pressing movement.

Instead I recommend you stat looking into some lighter (but still killer) and easier to set up front squats. You won't have to put the weight on your back and it's also great for the core and abs!

Lunges are also a great way to condition the legs and it takes much less weight as well, so you might have an easier time getting lighter weight onto your back and front lunges are also a great way to work the legs.

[Fygle]

I actually use benchpress bench for this. I apply the desired weight while on the rack, turn back against where I usually rest head while doing presses, put tush on that "lip" and lift the weights. It's a little fiddly but it works! Just be very careful when you put them back, take your time.