Start at a low speed setting and fast walk, until you feel your heart rate has started to increase. Increase the speed, until you reach a comfortable jog. Continue jogging at this pace for 5 to 10 minutes, so that you break a sweat.
Begin by placing your feet shoulder width apart. With both hands, reach first to your right foot, aiming to touch your toes. Reach until you can feel a stretch in the back of your leg. Hold this position for 10 to 15 seconds. Repeat the above steps for the opposite leg.
Place your hand against a wall for balance. Bend one knee behind your body and grab it with the corresponding hand. Pull up on your leg, until you feel a stretch in your quads. Hold this position for 10 to 15 seconds, and release. Repeat these steps on the opposite leg. Repeat these stretches until you are satisfied that you quads are sufficiently stretched.
Setting the height of the bar is based on the height of the person performing the exercise. Set the bar so that it is at your upper chest level. Depending on the type of squat rack used, the way the height is adjusted will differ. Consult an instruction book for the specific rack if further explanation is needed. Alternatively, if you are preforming the exercise in a gym, talk to one of the attendants who work there.
Step under the bar. Grab the bar with both hands at equal distance from the center of the bar. Position the bar to focus on your upper back muscles (also known as the traps). Straighten your back and stand up to lift the bar from the rack. Take two steps back and position your feet shoulder width apart.
Bend your knees while the bar rests on your upper-back. Make sure to keep your back straight. Keep your weight on your heels, not your toes. Squat down, until your hips are below your knees. Keep your knees and lower back neutral, meaning you should keep your knees in line with your toes. Push back up with your legs, while keeping your back straight. When you reach the top, lock your hips in to finish the motion. Your abs and lower back muscles stabilize your body while you perform this motion. Use your upper back and arms to balance the bar.
Stretching immediately after a workout will increase muscle recovery speed. Get at least eight hours of sleep each night. Stretching each day, after a regular workout, will help with muscle recovery.
Avoid fast foods. Eat at least three meals per day. Include protein, carbs, healthy fats, and lots of vitamins in your diet
Salmon and sweet potato Tuna salad sandwich Omelet with avocado Cottage cheese and fruits
