Now you're sweaty your muscles are warmed up you've done your cardio. So what do we do next? We stretch. So, from a standing position, you'll basically be able to put one leg over the other as Coia is illustrating and then bend over and your basically stretching your hamstring which is the back top part of your leg. You don't want to bounce Coia is doing a great job just relaxing. Stretching should be relaxing, if you bounce what will end up happing is you will make the muscle start to contract and get tighter. so ,when you think your finished stretching you'll actually be tighter than when you began the stretching segment. As you see when Coia first went down her hands were not touching the ground but, she took deep breathes and just relaxed and she used the gravitational pull, pulling down the top of her body and her breathing pattern to actually make her continually stretch the muscle relax and then she was able to extend all the way down and so you would do that with both legs. Now, Coia is going to illustrate how you would stretch your quadracips your (thigh muscles). Here she is lying down her side on the mat, elbow up hand under the head so she's very relaxed then what she is going to do is take her top leg, bend it and grab her ankle. You usually see people doing the same stretch standing in this manner it's actually more relaxing when your lying down. Now, all Coia would have to do basically is when she's done is release that leg okay, and then she would basically roll over. It' doesn't look that good on camera because she is not facing the camera but, she can flip the other way stetching the other thigh. Okay now what we want to do is continue stretching but we'll move to the upper body. We'll work with the pectorial muscle which are the chest muscles. Coia is going to illustrate how we do that, so basically what she is going to pull one arm out and pull that back keeping the chest forward stretching the pectorial muscle. Usually, people are at a door way of some sort holding on to that and then turning their body. Out here we do not have that luxary but, it's fine we're going to make do with losing weight on a budget. Coia is going to illustrate how we continue with our upper body stretching we will be stretching the tricep the (Latismous doorside) which is the back the (Seradous anterior) which is this musclular part side here (demonstrates) and the obliques. So, you see she lifts her arm up, she grabs her elbow and this is basically a tricep stretch. (Question from other party-Why is it important to stretch the tricep)?. Answer-It is important to stretch just so your muscles are relaxed before we move into our strength training segment. We want to stretch the body to move into our strength training segment; that helps us to avoid injury if, the muscle is more flexible and something unfortunate happens there is less of a chance that there is going to be a tare within that muscle. If, the muscle is very tight then it increases your chance of injury. So, we want to loosen that muscle.
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