Interval Stretch & Tone #3
Reading Time: 2 minutes In today’s workout i am presenting to you a Foam Roller, which is an amazing equipment for self-massage and for self-myofascial release of tired, sore and knotted muscles.
Foam rolling has an amazing effect on breaking up knots and adhesions in our bodies, helps to restore and align connective tissues, helps with mobility and flexibility issues, it increases blood flow to our muscles and thus bring them more nutrition, so they can repair faster and get strong faster.
You can use foam rolling before the workout as a warm up to increase the blood flow to the muscles, or you can do it post workout as a recovery, dismissing soreness and to loosen up tight muscles.
Foam rolling should always feel like a “good pain” and it is kind of addictive feeling. First go slow, apply pressure gently and gradually, and explore your body. When you feel any knots, stay on that spot and do short rolls and then continue with longer rolls.
During foam rolling your should feel this bearable pain where you can still talk and breathe through.
In today’s workout we will do an interval style, with timer of 45 seconds for a bodyweight exercise, followed with 45 seconds of foam rolling. We will repeat each block for 2 rounds.
Workout Breakdown:
- Light Jog
- Calf Muscle Roll
- Deadlift
- Hamstrings Roll
- Wall Sit
- Quads Roll
- Power Band Inner Thigh Leg Lift
- Inner Thigh Roll
- Power Band Bridges
- Gluteus Roll
- Thoracic Bridge Stretch
- Upper Back Roll
- Seated Side Stretch
- Upper Back Side Roll
- Neck Roll
- Downward Dog & Upward Dog Wave
Workout Style: Intervals
Equipment Needed:
- Foam Roller
- Kettle Bell ( I am using 12 kg, 26 lbs)
- Booty Band
- Exercise Mat
Super se prilega se posebno z valjčkom.. Ko bi bil nanovo prerojen je občutek?
Ja res je super tole 😀