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BEST STRETCHES TIPS

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BEST STRETCHES TIPS
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Stretching should be an essential part of every training plan. Stretch at the end of every workout to avoid tightness in the muscles and reduce injury risk. Hold each stretch for at least 30 seconds and do them all at least once.

Front thighs (quadriceps) stretch

Why does it? Tight thighs can cause knee or muscle injuries or damage to the kneecap.

  • Stand on your right leg and grab your left ankle with your left hand.
    • Pull your heel up towards your bottom, keeping your knees together.
    • Keep the supporting leg slightly bent (i.e. not locked) and keep your torso upright.
    • Hold, then repeat on the other leg.

ITB stretch

Why does it? Stretching your ITB can reduce the pressure on your knees.

  • While standing, cross the right leg over the left.
    • Extend your arms upwards. Grab your left wrist with your right hand.
    • Bend to the right at the waist, making sure you lean sideways and not forwards or backward.
    • Hold this position and repeat on the other side.

Upper back stretch

Why do it? A tight upper back can also be caused by long periods OF sitting. Avoid this exercise if you have any knee issues.

  • Kneel down on the floor and lower your bottom down to sit on your heels.
    • Gradually extend your arms out in front of you as you sit back to stretch your spine.
    • Rest your forehead on the floor and hold.
    • Only go as far as feels comfortable.

Hamstring stretch

Why do it? Hamstrings can be tight if you do a lot of cardio exercises.

  • Lie on your back with your heels on the floor.
    • Extend your left leg up towards the ceiling.
    • Holding your left thigh, gently pull your leg towards your body. Hold.
    • Don’t bounce the stretch.
    • Repeat on the other leg.

Calf stretch

Why do it? Tight calf muscles can result in the ankle, knee, and hip injuries.

  • Place the toes of your left foot on weight or step.
    • Step forwards with your right foot and hold the stretch.
    • Don’t bend the back knee.
    • Repeat on the other leg.

Lower back stretch

Why does it? Your lower back can get tight from long periods spent sitting.

  • Lie on your back with your knees bent and feet flat together.
    • Gently and under control, take both knees from side to side as far as you are able, without pain.
    • Repeat this five to ten times on each side.

Hip-flexor stretch

Why does it? Your hip flexors lift your knees. If these muscles get tight it can cause pain in your hips and lower back.

  • Kneel on your left knee, placing your right foot in front of you.
    • Push your hips forwards until you feel the stretch around your hips and front thigh.
    • Hold this position and then repeat on the other side.
    • Make sure you don’t slouch. Keep your torso upright throughout.

Glute (bottom) stretch

Why does it? Your glute muscles support you during running and other forms of cardio. they tend to be weak in a lot of people due to long hours spent sitting at a desk.

  • Lie on a mat on your back.
    • Gently place your right ankle across your left knee.
    • Grab hold of your left thigh and pull your left knee in towards your chest. Hold.
    • Don’t bounce the stretch.

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Fitness

THE BEST PRIME DAY FITNESS DEALS 2021

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THE BEST PRIME DAY FITNESS DEALS 2021
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What day is Amazon Prime Day?

Prime Day is a 48-hour annual sale event run by Amazon. It was originally launched in 2015 to celebrate Amazon’s 20th birthday. Every year since then, Amazon has unveiled a huge number of deals and offers every year on Prime Day across all product categories, including sports and fitness. While many deals run for the entire 48 hours, Amazon also frequently refreshes its selection of time-sensitive ‘lightning deals, so be sure to check back regularly for new deals.

Is Amazon Prime Day only for Prime members?

Yes, Amazon Prime Day is an exclusive event for Prime members.

How long does Prime Day run for?

The event runs for 48-hours, starting at 00:01 on June 21 and ending at midnight on June 22. While some deals will be available for the entire two days, other ‘lightning deals’ are time or stock-sensitive and may end before the 48 hours are up.

How do you find the best Prime Day fitness deals?

Head to Amazon and click on the Prime Day offers to see the best deals available. Alternatively, if you’re after sports equipment, gadgets, or activewear, read on for the best Prime Day fitness deals.

10 of the best Prime Day fitness deals 2021

1. FitBits

Save up to 40 percent on FitBit Wearables, including Sense, Inspire 2, and Versa 2. These lightweight fitness trackers are perfect for monitoring your health and fitness. Plus, they have a variety of built-in features, including heart-rate monitors, sleep trackers, GPS trackers, and step counters. When you want to examine your data and progress, simply sync the watch with the FitBit app. The FitBit Versa 2 was original £199.99, but for the Prime Day fitness deals, it’s now only £113, saving you nearly £90!

2. Nordictrack Treadmills and Exercise Machines

Save 40 percent on treadmills, rowing machines, and exercise bikes from Nordictrack. All workout equipment from Nordictrack features an HD Interactive Touchscreen Display, which streams On-Demand iFit workouts into your home. Plus, the workout machines feature a range of intensities, allowing you to build up your fitness and progress over time. The Rowing Machine was original £1499, but now it’s only £999.99, saving you over £500!

3. Women’s Activewear: multiple offers in Prime Day fitness deals

Amazon has unveiled hundreds of offers on its selection of women’s activewear. From running leggings and yoga pants to swimming costumes and jackets, the selection caters to a variety of different sports. Plus, there are many top-of-the-range brands featured in the deals, including PUMA, Regatta, and Speedo.

4. Weight Benches: save up to 46%

Looking to take your home workouts to the next level? Amazon has included a few different weight benches in its Prime Day fitness deals, including the Perlecare Adjustable Weight Bench (was £119.99, now £64.44), which you can save 46 percent on.

5. New Balance Socks

New Balance creates a wide range of socks for different sporting activities, including running and yoga. The socks are designed with comfort and durability in mind. Plus, right now, you can get 30 percent off the entire collection with the Prime Day fitness deals!

6. Resistance Bands

Resistance bands require little space, making them a great option for home workout equipment. Plus, they can greatly improve your strength and flexibility. You can currently get 49 percent off the Topelek Resistance Band Set (which was £19.99, now £10.10), which includes five different resistance levels.

7. Large Yoga Mats

Save 38 percent on the Extra Large Yoga Mats from Cambivo (was £72.99, now £45.50). These large yoga mats are perfect if you prefer to have more space when completing your yoga practice. Plus, the padded material is designed to be extra-grippy and supportive.

8. Skipping Ropes

Skipping is a great way to improve your cardiovascular health. Save 40 percent on the Beast Gear Skipping Rope (was £19.97, now £11.98), which is scientifically designed to be lightweight and durable, thanks to industrial-strength aluminum. They also feature BG Grip Grooves for perfect grip.

9. Paddle Boards

Get ready for summer with your very own paddleboard! You can currently save 22 percent (around £100) on the Sportstech WBX Inflatable Stand Up Paddle Board (was £409, now £317.80). Plus, the inflatable board comes with all the essentials you’ll need, including a carrying bag, a powerful air pump, a kayak seat, an adjustable paddle, a safety rope, and a quick repair kit.

10. Everlast Punching Bag

Composed of high-quality and durable materials, the Everlast Nevatear Heavy Punch Bag (which was £69, now £48.30) is designed to absorb the intensity of your strikes. Because of this, they are perfect for strength training and suitable for a wide range of abilities. Plus, they are currently 30 percent off in the Prime Day fitness deals!

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