For ones who are seeking body flexibility training courses, take a look at this article on VKool site on 10 exercises to improve flexibility in shoulders, hips and legs. Then they will know exactly what they have to focus for their bodybuilding goals.
Top 10 Exercises To Improve Flexibility In Shoulders, Hips & Legs
1. Single Limb Stance
Firstly in exercises to improve flexibility, try doing single limb stance exercise.
A great thing to start a simple standing exercise is with a chair. Hold on to a chair or without a chair; and balance on 1 leg.
This is a good position to feel the center of gravity over the ankles. This is also your goal to maintain your center over the ankles.
Try this step 2 or 3 seconds to have balance on each of your foot. Then hold on with 1 hand; then 1 finger and try to go completely.
2. Heel To Toe
This moving exercise won’t be easy as you ever thought. Try this exercise when you become good at preceding exercises. If you have painters tape, place an 8-12 foot piece in the straight line on the floor. This can allow you to stay in the straight line when doing walking exercises.
3. Grapevine Exercise
Next to exercises to improve flexibility, learn to do grapevine exercise. People who dance look more familiar to this exercise. Try performing it in the kitchen.
Walk a few steps in 1 direction, then turn around and next, walk back. Continue the process for 3 to 5 minutes. Hold on less gradually until you take several steps.
It can take a while, yet keep practicing and you will get it sooner.
4. Stepping Exercises
This series of strengthening exercises are quite challenging. They require a set of stairs. Stepping exercises will improve you with balance and build extra strength in your buttocks, legs and hips.
Start by standing at the bottom of staircase. With the toes facing forward and the feet flat, put the right foot on the 1st step.
Next, straighten the right leg and slowly lift up the left leg until reaching the 1st step. When you are lifting up, be sure that the right knee is straight and don’t move forward past the ankle. Allow the left foot tap the 1st step near the right foot.
Stop and use the right leg to support your bodyweight for 4 seconds then lower the left foot slowly back to the ground.
Do it 10 times with your right leg and the same with your left leg for 1 set. Take some rest. Then finish a 2nd set of ten times with each leg.
Note that do not let the back leg do the workout, do not let momentum do it and press the bodyweight through your heel rather than toes or ball of the front leg when you lift.
Read on: Lower back exercises for men’s bodybuilding & core strength
When it comes to exercises to improve flexibility, don’t forget squats. This is a great exercise to strengthen buttocks, hips and thighs.
Slightly stand with your feet more than your shoulder-width apart. Next, extend the arms out so that they look parallel to the floor. Then, lean forward at your hips.
Be sure that the knees do not come forward past the toes. Next, lower yourself in a controlled motion slowly for 4 seconds until you can reach the near sitting position.
Stop and rise back up slowly to the standing position. Remember to keep the knees over the ankles and the back straight.
Do it 10 times for 1 set. Then, take some rest for about 2 minutes. Finish a 2nd set of 10 repetitions.
Note that if the exercise is difficult for you, using the hands as assistance. If you are not able to go all way down, you can place a pillow on a chair or squat down only 4 to 6 inches.
In addition, place your body weight more on the heels than on your toes of the feet. This can help keep the knees from moving forward the toes. Plus, this can help use muscles of the hips during a rise to the standing position.
Be sure that do not sit down quickly or do not lean your bodyweight far forward when standing up.
Recommended reading: Top quadriceps strengthening exercises
This workout is another modified version of push-up workout. The exercise is absolutely less challenging than other classic push-up workouts and it doesn’t require performers to get down on the ground — yet, it can help strengthen chest, arms and shoulders.
Reach a wall, which is clear of all objects such as windows, wall hangings, etc. Next, stand farther than your arm's length from that wall.
Face the wall and lean the body forward. Then, place the palms flat against this wall at your shoulder height and your shoulder width apart.
Bend the elbows when you lower the upper body toward this wall in a controlled motion slowly and keep the feet planted.
Stop. Then push yourself back slowly until the arms look straight— yet do not lock the elbows.
Do it ten times for 1 set. Then, take some rest for about 2 minutes. Finish a 2nd set of ten repetitions.
Be sure that you do not arch or round your back.
7. Biceps Curl
Next to exercises to improve flexibility, this is biceps curl. After several weeks of practicing this biceps curl exercise, you will be able to lift 8-pound jug like a cinch!
With a couple of dumbbells in each hand, with your feet are shoulder width apart, your arms are at your sides and your palms face your thighs.
Lift up your weights slowly for 2 seconds in order that the forearms rotate and the palms face toward the shoulders. At the same time, keep the upper arms and the elbows closer to your sides. Keep the wrists straight and keep the 2 dumbbells parallel to the ground.
Stop and lower the 2 dumbbells back slowly for 4 seconds toward the thighs, rotating the forearms in order to the arms are against at your sides and the palms face the thighs.
Do it ten times for 1 set. Then, take a rest for 1 to 2 minutes. Finish a 2nd set of ten repetitions.
Be sure that you do not allow the elbows to move away from your sides and keep the wrists straight.
8. Overhead Press
This exercise focuses on several body muscles in your shoulders, arms and upper back. It also helps firm your upper arms.
To start, sit in an armless chair or stand with the feet shoulder width apart. Hold 2 dumbbells in the 2 hands, and raise the hands, your palms face forward until the 2 dumbbells are level with the shoulders and look parallel to the ground.
Push the 2 dumbbells up slowly over the head for 2 seconds until the arms are extended fully —but they do not lock the elbows.
Stop and lower the 2 dumbbells back slowly to the shoulder level for 4 seconds. Next, bring the elbows down closer to your sides.
Do it ten times for 1 set. Then, take some rest. Finish a 2nd set of ten repetitions.
Be sure that you can keep the wrists straight, do not lock the elbow, do not let the 2 dumbbells that move far behind it or in front of the body. Also, keep breathe through the exercise.
9. Hip Abduction
Among exercises to improve flexibility, try hip abduction. This exercise focuses on training several body muscles of the buttocks, hips, and thighs so that it can make the lower body shapelier as well as strengthen the hipbones that may be vulnerable for fracturing when you age.
Start by standing behind your sturdy chair, with the toes facing forward and the feet slightly apart. Next, keep the legs straight, yet don’t lock the knees.
Next, lift the right leg out slowly to the side for 2 seconds. Then, keep the left leg straight—yet again, don’t lock the knee.
Stop. Then, lower the right foot back slowly for 4 seconds to the floor.
Do it 10 times with your right leg and ten times with your left leg for 1 set. Then, take some rest for 2 minutes. Finish a 2nd set of ten repetitions with each your leg.
Be sure that you do not lock the knee on your supporting leg. Keep the toes facing forward through each move, do not lean to your side when lifting the leg and increase the difficulty of exercise by adding ankle weights.
10. Knee Extension
This exercise focuses on the quadriceps muscles your thighs to strengthen your weak knees and reduce arthritis condition in knees. It is necessary to do this workout in conjunction with the leg curl exercise.
Start by putting on the ankle weights.
In an armless sturdy chair, sit allow for easy movement through the exercise. If the chair is low, add a towel under the knees. The feet should be shoulder width apart, the arms rest on your thighs or at your sides.
With the toes pointing forward, the foot flexed, lift the right leg slowly for 2 seconds, then extend the leg until the knee is straight.
Stop. Then, lower the foot back slowly for 4 seconds to the floor.
Do it ten times with your right leg and ten times with your left leg for 1 set. Next, take some rest for 1 to 2 minutes. Then finish a 2nd set of ten repetitions with each of your leg.
Be sure that you can keep the ankle flexed through each move.
Hope that this article on 10 exercises to improve flexibility in shoulders, hips and legs will be helpful for you to reach your bodybuilding goals. For any feedback about the writing, feel free to drop your comment at the bottom of the page.
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