When Your Comfort Zone Is Bad For You  

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    I just love it when I get everything in my house exactly the way I want it arranged. I enjoy my breakfast at a certain spot at my kitchen table; my two cups of tea always follow my breakfast. That’s my comfort zone.

    However, even though we all like our creature comforts and habits, there’s one place we shouldn’t be in the comfort zone – the gym.

    One of the most important principles of training is the Principle of Overload. This states that we won’t have any improvements in our strength and endurance unless we work our muscles with workload (weights) heavier than we’re used to, until we hit fatigue. So if a person uses the same sets of dumbbells or weights on a cable machine for weeks, months or years on end, s/he won’t see any improvement except at the beginning.

    The next important thing 


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    STRETCHES and examples

    Quad stretchQUAD STRETCH
    Lie on one side with your elbow directly below your shoulder and your hips stacked. Grasp the foot of your top leg and pull your heel towards your gluteals (your bottom). You will feel a stretch in the front of your upper leg. When the stretching sensations fades, pinch your gluteals and push your hips forward to deepen the stretch. Hold until the muscle is relaxed.





    Hamstring StretchLying on your back, put one foot on the floor and take the other leg up straight into the air. Make sure that the knee is straight. You may have to lower your leg to keep the knee straight. You will feel a stretch in the back of your upper leg. Hold until tension is gone. Repeat with the other leg.